October 22, 2008 – Short Endurance Effort, Power
Warm Up: 30 minutes C2 @ 75-80% MHR. 2:13.4/500m, 403 calories, 6746m total, 158 AHR.
(1) 3x10 Deadlift rest 75 seconds between sets (135#, 155#, 170#)
(2) 5x5 Power Cleans rest 60 seconds between sets (75#,85#,95#,105#,115#)
(3) 3 Rounds
a. 5x 95# Power Cleans
b. 10x 24” Plyo Box Jump
c. 10x Ring Pull Ups
Needed a long warm up today, was 36 degrees in my garage and even after it was all said and done my toes were still numb (damn VFF). Didn't time this session but I started at around 1:40ish and ended at around 2:40ish so an hour give or take a few minutes.
Grip was giving out towards the end, my hand is still hurting some on the heavy deadlifts and 100#+ cleans. Hoping for this to go away within the next 2 weeks.
My conditioning is getting a lot better, and quickly too (Could be in part my strict diet as well kicking in, or the fact that it was definitely colder) but just a week ago my 30 minute row was 4 seconds slower per 500m at the same average heart rate. Not bad I say!
Tomorrow is recovery day.
The Greatest Gift in Life is Freedom