sunday deads, squats, cleans, etc.

Sunday afternoon, in the driveway at “Arch Cape Strength and Conditioning,” I completed the following workout. It made me feel fat and sluggish and weak, but I did it. Almost a week had elapsed since my last barbell workout. Too much time. This workout had slightly more total volume than the last, but other than that, doesn’t have much to recommend it.

Warm Up
1000 meter run
Shoulder mobility
20 jumping jacks
10 push ups
10 x 45 hang power snatch
10 x 45 ohs
10 x 45 back squat
10 x 45 deadlift

5 x 135
3 x 205
1 x 225
3 x 5 x 225
These felt totally doable.

Power Clean
1 x 135

Back Squat
5 x 135
3 x 170
1 x 180
3 x 5 x 180
These felt ridiculously hard. Not fun at all. Especially since they are at only 76% of my 1 RM.

Press and BO Row Supersets
3 x 5 @ 85, 90, 95
I am surprised at how great the shoulder presses are feeling lately! And I am loving bent over rows. Shoulder pain in the left has become almost a non issue. On the right, I’m at about 90%, ironically.

FYI: I did about 10 x 80 yards of light jogging between sets of all the above, a form of active recovery. These just kept my heart rate up just a little bit, and provided a sense of rhythm to the workout, preventing me from standing around daydreaming between sets.

1 x 140, x 160, x 170, x 180, f x 185 goddamnit!!!
This short sequence was a bit disappointing. My form is totally screwed up. On the 185 I clarked the bar; I didn’t even get a proper second pull. On all of the reps the bar is probably way too far out in front, away from my body. But at least I cleaned 180 again as I did last Monday.

Hang Power Clean
10 x 135
I threw these in just out of sheer frustration, and to re-emphasize to myself how important it is to pull close to the body and to get those elbows around fast.

Next workout: focusing on the cleans (Tuesday).

Let me know what you think...