power friday

Friday damn lack of sleep and late night gorging… two things threw me off my game. I did my best despite being a damn fool.

Warm-Up: some light floor work, and shoulder mobility.

How I conducted the workout: I supersetted everything. I put a timer on 5 rounds of 10 minutes and did my burpees, presses, and chin-ups and dips by interspersing sets of them every 10 minutes or so into my power cleans. Below, everything is just listed in terms of total work completed. Intervals between sets varied and nothing was done without supersetting it with something.

Burpees: 5 x 9. These were tight. Plenty of rest (min. 10 min.) between sets.

Presses: 3 x 8 x 35 lbs KBs. First two sets were very hard today!

Chin-Ups: 3, 3, 3.

Dips: 3, 3, 3.

Power Cleans: 50, 55, 60, 65, f x 70, 70, f x 75, 75, 76, f x 77, f x 70, 15 x 1 x 65 kg. Yes that’s right after going to a new high for this training cycle (+3 kg from last week, at 76 kg), and failing on a couple more reps, I did 15 singles at 65 kg. I just felt decent at that weight and wanted to work on form. It was good. Total volume: 1,426 kg. Total reps: 22. Avg 64.8 kg/rep.

No conditioning today. I just could not force myself to go there. I got my small goal and I power cleaned more than last week. Boo-yah.

Let me know what you think...