Workout #1:
Warmup: 2x
5 OHS @ 45#
5 Good Morning @ 45#
5 Ostrich (ea)
5 HSPU
Set 1: 10-8-6-4-2
Sumo DL @ (185#-225#-255#-285#-315#)
10 GHD Ham Raises
5 HSPU
Set 2: 3x (continuous)
12 DL @ 135#
9 Hang Clean @ 135#
6 Push Press @ 135#
Set 3: 5-5-5 (skill development)
Big Ladder Pullups
Hang Squat Snatch @ 95#
Workout #2:
5 mi Run, 85-90%, steady-state breathing
--
Lift felt good this morning, especially the Sumo Deadlifts once I was warmed up. I don't think I've ever pulled 315# Sumo before, and I'm pretty sure I could have handled more reps, but the ham raises on the GHD were harder than expected. I stole the DL/Hang Clean/Push Press circuit from a buddy, and it was a smoker. The push presses were the most difficult part, probably because of the squats yesterday. I shouldn't have had an issue with that weight.
Initially didn't want to push the run all that hard, but after chasing down a few people I knew on the route, just decided to finish strong. Didn't bring my watch with me, but it felt like miles were in the 6:10-6:20 range.
Warmup: 2x
5 OHS @ 45#
5 Good Morning @ 45#
5 Ostrich (ea)
5 HSPU
Set 1: 10-8-6-4-2
Sumo DL @ (185#-225#-255#-285#-315#)
10 GHD Ham Raises
5 HSPU
Set 2: 3x (continuous)
12 DL @ 135#
9 Hang Clean @ 135#
6 Push Press @ 135#
Set 3: 5-5-5 (skill development)
Big Ladder Pullups
Hang Squat Snatch @ 95#
Workout #2:
5 mi Run, 85-90%, steady-state breathing
--
Lift felt good this morning, especially the Sumo Deadlifts once I was warmed up. I don't think I've ever pulled 315# Sumo before, and I'm pretty sure I could have handled more reps, but the ham raises on the GHD were harder than expected. I stole the DL/Hang Clean/Push Press circuit from a buddy, and it was a smoker. The push presses were the most difficult part, probably because of the squats yesterday. I shouldn't have had an issue with that weight.
Initially didn't want to push the run all that hard, but after chasing down a few people I knew on the route, just decided to finish strong. Didn't bring my watch with me, but it felt like miles were in the 6:10-6:20 range.
