August 17, 2009
bw = 184??
1. Warmup
500m row@5 - 1:56
CA standard WU ~8 minutes
2. Strength
Burgener warmup - 45 x 1
snatch balance - 45 x 5, 95 x 3, 145 x 1+0
back squat - 95 x 5, 145 x 3, 170 x 3, 190 x 3, 215 x 12, 145(slow) x 11
(full rest - 2 to 3 minutes)
snatch pulls - 145 x 3, 195 x 3, 195 x 3, 195 x 3, 195 x 3
(full rest - 1 minute)
1 legged squat - 3L/R
back extensions - 10 x 12L/R, 10 x 12L/R, 10 x 12L/R
Pallof Press - 60 x 12L/R, 60 x 12L/R, 60 x 12L/R
(superset with no rest)
3. Energy
row@5
5:00
total - 1333m
walk - 6 minutes
Notes:
-Wendler's 5/3/1 program Day 4, week 2
-back squat - I'll take it!
-row - this sucked, my conditioning I think has left me much faster than my strength
__________________
"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."
-Kelly Starrett
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