September 16, 2008
BW = 188-190
1. Gymnastic WU
ring dips - 9, 4, 5
chest ups - dead hang - 5, 3, 3 (slight tightness in my left arm)
muscle up practice - false grip hanging ~1-2 minutes total
skin the cat - 2
2. Mobility/Movement Prep warmup
drom WU - 10 for all movements
reverse lunges - w/lateral flexion - 6L/R
bird dog - 1 minute L/R
squat stretch - 1 minute
halting DL + muscle clean + tall clean - 45 x 3, 95 x 1, 105 x 1
power clean - 105 x 5, 125 x 5, 145 x 5, 165 x 5 (rough!), 185 x 2(2nd rep was bad), 185 x (1,0)
(2-3 minute rest between each work set)
4. Misc. Stuff
KB rack walk - 2 x 55# KB's - 1 lap around basketball court
KB farmers walk - 2 x 55# KB's - 1 lap around basketball court
double under practice - 2 minutes (33?)
-MU practice - false grip = PAIN, need to stretch my wrists more
-bird dog - no shoulder grinding today
-power cleans - I got more today than last week but the 2nd rep my feet landed really wide and the 3rd rep just didn't happen.
"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."