September 8, 2008
*15 hour fast*
BW = 189-191 (same as last week but this past weekend was one crappy day of food after another)
1. Mobility/Movement Prep warmup
elbow to instep lunge - 4L/R
lateral lunge to drop lunge - 6L/R
reverse lunges - 4L/R
inverted hamstring - 5L/R
drom WU - 10 for all movements
1. Gymnastic WU
handstand hold - 0:50, 0:30, 0:18
L-sit - 0:15, 0:10, 0:11
chest ups - dead hang - 7, 6, 5
3 position clean (high hang, hang, floor) - 45 x 2, 95 x 1
power clean - 105 x 5, 125 x 5, 145 x 5, 165 x 5 (struggling), 185 x 0, 185 x (1,0)
(2-3 minute rest between each work set)
NG explosive pullups - 5 - just screwing around
ring dips - 5
4. KB Stuff
2 Arm Long Cycle (ALC)- C+J w/ 235# KB's - 2 minutes on/1 minute rest - 11, 13, 11
1 arm swing - 35#KB - 4 minutes on the minute - 31R, 31L, 30R, 30L
windmill - 35#KB - 5R, 5L, 5R, %L
-3 position clean - I'm good on the high hang and hang but after going to the floor I'm messing myself up, more halting DL's in store
-power cleans - 185 just felt like crap, I was banging the heck out of my knee on almost every set, Blah! 185 next week.
-KB LC - I was just kind of screwing around with this stuff so I made this up, I've asked someone I know for a better way of adding LC stuff to the end of my workouts for conditioning purposes.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."