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Old 11-04-2008, 12:50 PM   #25
Chris Salvato
Senior Member
 
Join Date: Jul 2008
Location: Colorado Springs, CO
Posts: 562
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11/3/2008: 15 Hour Fast.

Work Day

Warmup
C2 Rowing - 2:35; 641 m; 42 Cal
Burg WU

P. Clean
155x3
175x1
195x1
205x1
--------
220x5x2

New PR. Old 1RM was 215. Very happy about this. I notice that when I reverse directions when i go heavy that I split my legs apart a bit too wide. I need to focus more on bending at the knee and going to just beyond shoulder width like the squat.

HSPU (full ROM)
Concentric (Attempts)
1 - Success but much arching
2 - Fail - Arched too much and fell forward
3 - Success but much arching again
4 - Fail - couldn't get out of the hole

Negatives: 3x3

Last rep was very fast...total fail.

Back Squat
45x5
135x5
185x3
225x2
-------
245x5
245x2 - Too much forward lean...want to fix my form...
185x5 - Felt harder than it should have.

Really need to focus on superman chest and upright torso...need to drive with the glutes WITHOUT losing my back angle now...

WOD
Power Grace
60kg P. Clean & Jerk for time

7:25


Not too bad for a day where I hit a new cleaning PR as well as back squatting again for the first time in over a month...

Cooldown
Reverse Hypers - Slow controlled negs - 3x5
Stretching
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