Friday August 31st, 2012

Felt really good today, especially on the squats.

A. Front Squat @ 22x1, 2-3 reps x 5 sets, add 40 lbs of chains, rest 3 minutes,
     - 175, 185, 195, 205, 215
     - Was feeling these out due to the unfamiliarity of the chains and the 2 second pause at the bottom. Felt like I could have gone heavier.

B1. Thruster Cluster, 1.1.1x 8 sets, rest 1 minute.
     - 155, 165, then 185 for the rest of the sets. These were challenging especially with the short rest. Felt really smooth on the clean part of this movement. Oly technique has really gotten more consistent.

B2. Weighted Pronated Chin Up Cluster, 1.1.1 x 8 sets, rest 1 minute.
     - All sets @ 53# KB.

C1.  Front Rack Walking Lunges @ 11x0, 4 each leg x 3 sets, rest 1:30
      - 155, 175, 185

C2. GHD raises @ 30x0, 6-8 reps x 3 sets, weighted if you can, rest 1:30
     - Struggled with these a bit. Calf was starting to cramp up. I did only 1 set w/ 15# DB. The other 2 were unweighted.

D. Barbell Step Ups @ 20 inch box, 8-10 reps each leg x 3 sets, go heavier than before, rest 30 seconds between legs.
     - All sets @ 105#