cesimpson

Wednesday Workout

I know I said after Monday morning I was going to shorten my warm ups. Marathoner convinced me this morning to try again with the C&P and Deadlift warm ups. I did, and it went just slightly easier today. Maybe I’ll keep at it.

Warm Up (1:1 w/ Marathoner)

10x Clean & Press @ 115# : 1 rep/15 sec

10x Clean & Press @ 135# : 1 rep/15 sec

5x Clean & Press @ 160# : 1 rep/15 sec

5x Clean & Press @ 160# : 1 rep/15 sec

5x Deadlift @ 345# : 1 rep/15 sec

5x Deadlift @ 345# : 1 rep/15 sec

5x: More Work (no-rest circuit)

5x Dumbbell Bench Press @ 80# DBs

5x Knees-to-Elbows w/ 6# medicine ball between my knees (”in guard”, as the BJJers say)

More for the Legs

20x “Breathing Squats” @ 235#

6x: Power Endurance

1 minute AMAP Snatches @ 16kg KB (switch hands at :30)

1 minute AMAP Bench Step Ups (~20-22″ bench) w/ 35# DBs in each hand

1 minute Rest

I hit ≥ 10x Snatches w/ each arm every 30 seconds. I also did no less than 40 step ups each minute. By that sixth round I was super-beat. My entire legs, from mid-calf all the way up to my glutes and hip flexors were screaming.

I got some water and walked real carefully about 500m around the indoor track there, just to flush some of that lactic acid. Several minutes of laying on the cold concrete floor then a warm shower had me back to normal and ready to take on the world.