Sunday November 11th, 2012

This was a scheduled rest day but I decided to get Monday's workout done since I was stuck at the gym for 2 hours anyway and this was a more efficient use of time for me. Work schedule is tough this week so may struggle to get some of these longer workouts in.



400M Run: Time was 1:10. Did this run from starting line straight through to 400M marker so I was not slowed down by turnaround.

A. Front Squat
     - 1. Work to a 1 Rep. Max
          - I hit 265# which is a new PR for me. 265 felt like 260 did the last time. It didn't feel easy but it didn't feel that hard either. Just the same, I decided to quit while I was ahead and walk away feeling good about the PR. I WILL hit 275# before the end of 2012.
     - 2. AMRAP @ 85%. I did this at 225# and managed 4 reps. This felt tough. Maybe I was a bit worn out from my 1 rep work sets, not sure.
     - 3. This was originally supposed to be 5 sets of 3 reps @ 215#. However; I modified this since I did #1 and #2 which were not originally part of today's program. I ended up doing only 3 sets of 3 reps @ 205#.

B1. Hang Power Clean Clusters @ 205#, 1.1.1 x 5 sets, Rest 1:00
     - Got these with no misses

B2. Weighted Ring Dips
     - DNC !!! I did not complete these because I have decided to pretty much shut it down for a week on shoulder intensive movements. My shoulders feel severely overtrained and I need to see how I respond to some extra rest.

C. AMRAP 5:00 of Walking Lunges @ 145#
     - OK, so anyone who has read my blog knows that I hate these and they are a brutal movement for me. So, this part of the workout was almost on the level of that shit show from a coupld months ago with the 150 thrusters at 115#!! This was really, really not fun for me.
     - I completed 65 reps. My strategy was to complete 10 steps and rest for about :15-:20. I also had to avoid touching my knee with any impact. My left knee developed some fluid buildup right on the kneecap and I didn't want to make things worse by impacting it with heavy weight.

D. Back Extensions with Dumbell, 3 sets
     - First set with 20#, last 2 with 25#

E. Banded Good mornings, 5 sets of 20 reps. All sets done with blue band.