buckethead

Oof, my aching brain. Friday morning after a night of evil late night TV and diet-breaking snacking. Not enough sleep. I should have taken better care of myself. I felt like an invalid this morning. Like I could barely move. Like I was suspended in aspic. Like I had my head stuck in a bucket.

But training goes on. I executed my plan, with whatever lack of lustre.
Warm-Up: 5 rounds 8 burpees, 4 rounds: 200 meter run, alternating, continuous.

Shoulder Mobility

Shoulder Rehab: external rotations, 3 x 15 x each arm x 8 lbs DBs

Front Squat
warm-up 5 x 45, 1 x 135, 1 x 165, 1 x 175, 5 x 1 x 185

Superset work sets of F.S. with:

Shoulder Press 3 x 7 x 35 lbs DBs

Power Clean
55, 60, 65, 67, 69, f x 71, 71, 73, f x 75, f x 75, 65, 65, 65.
Higher total volume than last week: 655 vs. 623 kg

Chins & Dips
3 sets each, max reps
Chins: 3, 2, 1. These felt so weak! And compared to last week, they were (6 vs. 9 reps).
Dips; 3, 3, 2. These were better than expected (8 reps vs. 6 last week).

Conditioning
10 rounds @ 90 second intervals: Farmer’s Carry 130# (2 x 65 lbs DBs) x 40 meters.

This was not really a metabolic conditioning workout. The rest interval was far too long for that. But it was a good heavy stress on the system nonetheless.


Let me know what you think...