…releases you from any further obligation. Thank you for your time.
After three days of voir dire, I am free to go about my regularly scheduled life. The case would have been an interesting one - sequestered for a week and a half or so of evidence, four dead, three of them children. I certainly would have been happy to do my civic duty, but I am so glad I’m not locked away from my family and the rest of civilization for two weeks.
Workout
This morning I warmed up with some rowing.
- 5x
- 2:30 @ ≥ 350 Watts
- 1:00 rest
That was reasonable. I’m feeling pretty confident about the stair climb next weekend. My 10 min. goal should be absolutely doable. My 7 min. goal, I think, is probably stretching too much. We’ll see. I figured it’ll take 3421 Joules to get my ~155# up 42 flights of stairs. (That accounts for vertical movement only, not any horizontal Δ.) 342 Watts gets me up those steps in 7 min even. 253 Watts gets me up in 9:27. I probably should have done maybe 10 minutes @ 300W, no rest. That may have more accurately tested the actual task. ~shrug~
- Deadlifts
- 5x @ 225#
- 3x @ 295#
- 2x @ 315#
- 2x @ 335#
- 2x @ 355#
All conventional, all felt pretty good. I thought about trying 375#, but decided against it. I wanted to do some cleans practice and wanted to make sure I was still feeling fresh for good pulls and strong squats.
- Cleans - Light Practice
- 5x @ 45#
- 5x @ 65#
- 5x @ 85#
- 5x @ 95#
Really focusing on catching the bar deep and coming out of the hole fast and hard. I tried - especially at the very light weights - to restrain my pull. Tried to keep the bar at or not much higher than belly-button height and get low to catch. Obviously, restraining my pull got easier as the weights got heavier. =)
- Cleans (cont.)
- 4x @ 115#
- 4x @ 135#
This is all feeling very good. Let’s do some more.
- Cleans (cont.)
- 3x @ 145#
- 2x @ 155#
That matched my previous PR! I had no intention of doing anything heavy today, but I got kinda caught up in the flow and the weight kept moving. What the heck, right?
- Clean (cont.)
- 1x @ 160#
That felt pretty good. I think I could have done 165#, but felt good with the work and decided to move on.
- Side Press
- 10x (5x ea. arm) @ 45# barbell
- 10x (5x ea. arm) @ 55# barbell
- 6x (3x ea. arm) @ 60# barbell
- Weighted Chin-ups
- 6x @ BW+25#
- 6x @ BW+30#
- 6x @ BW+35#
Not a bad day today. And, I’m not locked up in a courtroom looking at pictures of dead people, isolated from humanity.
Lucky me.
3 Comments
You pulled 2 @ 355, man. I know you’ve got 375. I’m going to have to get you to teach me how to clean one day.
Best of luck with the stairs. Take no prisoners and be sure to give a war cry in the finishing sprint.
I only very recently learned to clean w/ a full squat catch. I’m sure my technique is abysmal. Probably not the guy from whom you want to learn. Don’t get me wrong - I’m all for trying, just not so sure about success.
You may want to look at Dan John. He’s an iron genius.
120 page brain dump
Also:
1 hour o-lifting seminar
I learned from those two links and just tons and tons of (mostly piss poor) practice.
Thanks for the encouragement for Saturday. I’m a little nervous, but mostly very much looking forward to it.
Man, that drill with the goblet squats, etc. is brilliant. I wish I’d seen that years ago. It’s sort of the same thing I’ve been working toward (and feels about the same as) the box squats, but I was able to drop even further. I’m going to have to start doing a couple of sessions of those a week, sans weight, just to convince myself that I can go that deep.
Also, I presume the bottom of DJ’s goblet squat is sort of like the position you’re in for a deep catch on a clean?
I tried it a bit in the office today. Back felt good, knees looked good, weight on the heels. I’m not sure what kind of weight I could handle from there, but just getting that motion is a good start.
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