In the gym by 6:30 after watching some of the Olympic cycling race on my Ipad. That ABC app will prove very addicting.
Warm Up = Active line drills
A. Quarter Squats - Warm Up 135, 165
5 reps @ 185
4 reps @215
3 reps @ 235
2 reps @245
1 rep @250
I was surprised at how taxing this was. When I finished I could tell it took a lot out of me. Here is a video of one of the early sets. Look who shows up at the end of the clip looking jacked.
b. Hang Squat Cleans - work to 1 rep max. This was a chance to work the form and take it heavier. Im much better at Power Clean but that doesnt make any sense. I need to get better at my speed through the middle and getting under the bar. All of my misses the bar was plenty high.
Warm-up 135, 135
165, 185, 195, 205. failed at 210 3 times. Disappointed in this as I was hoping to get to 225 at least.
C 3 Rounds of
15 GHD - 10 sec rest
15 Back Extentions - 2 minute rest
Felt great on this movement
20 minutes of double under practice including a 2 minute drill - 97 straight at one point which may be a new record for me. This movement is back to where it should be.
2nd Workout of the day was 1 hour on the bike. Felt very good on the flats. Legs definitely felt it on the hills.