Friday combined sand work and weightlifting. By the end of the day my entire body was shaking, shredded, exhausted.

My “warm-up” properly speaking was about two hours of moving wheelbarrows full of sand up the berm, and digging a deep sandy hole and building a huge sand pile with the kids down on the beach. I was spent from this, but after a short rest, I knew it was time to lift, so I went and did my work.

Burpees: 5 rounds x 5 burpees @ 90 sec

Chin-Ups and Ring Dips: 3 double interval rounds: Chin-Ups 3 x max reps @ 90 sec (4, 3, 2) / Ring Dips 3 x max reps @ 90 sec (3, 3, 2 & -2)

Hang Power Clean. These sets were done at 4 minute intervals. 5 x 95 / 3 x 140 / 3 x 145 / 3 x 150 / 3 x 155 / ‘final’ set (1 x 160, f on 2, 1 x 160, 1 x 160) / extra set (2 x 160, f on 3).

So, while I meant to get a HPC 3 x 160, I did not. But I did do five HPC reps at 160, so there’s that stimulus in terms of volume. My movement (i.e. mobility) is for shit in this lift. I guess I need to do more front squats.

Press: 1 x 12 x 70 lbs / 3 x 3 x 105 lbs

The weightlifting *almost* went according to plan. I got my small goals (burpees, chin-ups, dips, and press). But after Wednesday’s failed reps in squats, came today’s failed reps in Hang Power Clean. So I guess I am feeling just a bit beat down. Rest up, and come back Monday, old man.

Let me know what you think...