wednesday woes

Workout less focused and intense than I’d like, because I was trying to teach Melody and Caroline the power clean while doing this. But I managed.

Warm-Up: 4 x 200 meter run / 20 jumping jacks / 20 high knees

Shoulder Rehab: y/t/i 3 x 12 x each exercise x 8 lbs

Shoulder Press: 3 x 9 x 35 lbs KBs

Deadlift:
5 x 155, 3 x 225, 2 x 275, 1 x 325, f x 355, 5 x 1 x 315, f x 315 (overhand grip), 4 x 2 x 275 (volume: 6100 lbs, 24 reps, avg 254 lbs/rep).

Burpees: 5 rounds 10 reps
(done in alternating sets with the 4 x 2 x 275 deadlifts)

Chins and Dips
3 rounds max reps
Chins 3, 3, 2
Dips 3, 3, 3

Conditioning:
4 x 200 meter run, alternating with the three rounds of Chins and Dips. Not much of a conditioning workout, really, but it brought my jogging total for the day up to 1 mile. So there’s that.


Let me know what you think...