Mr. Clean

12984_526267320771927_118387369_n

Holly noted that not only were we doing cleans today — I also looked like Mr. Clean. Cleanly shaven head, white V-neck tee shirt, broad shoulders, and a twinkle in my eye.

But before I go on, just how disappointing was the season finale of The Killing?

I worked out at 10:30. And it was good.

Strength
Bench press
25 unbroken reps @ 60 % 50% of 1RM
15 reps @ 65% 55%
10 reps @ 70% 60%

Wow, this was tough. For the first time since I’ve started this series, I was able to complete all reps; thus 110, 120, & 130#. I’m looking forward to attempting new bench press 1RM next week.

Conditioning
10-9-8-7-6-5-4-3-2-1 squat cleans (65% of 1RM)
200m run between sets

My current clean 1RM is 150 and my all-time PR is 160. I settled on 105#, 70% of current 1RM.

I failed the first rep, i.e., I didn’t drop under the bar. Dammit. That was, however, the last failed rep. I completed all rounds unbroken, although my pace wasn’t very fast. Why was I so slow? Because 105# is more than 70% of my body weight. The last rep of all but the last round of 1 (ha!) was a struggle. I did stand up and squeeze my ass at the end of each rep.

Full squat cleans have never felt better. I could feel my shoulders shrugging, my hips extending, and my elbows moving quickly under the bar.

Running was laborious, mainly because I was once again running solo.

I kept count of rounds in my head, and that, too, probably slowed me down. “Ok, that was 7 cleans, so after this run you’ve got 6 cleans. Six cleans. Now is this the round of 6 or the round of 7? Oh, I just completed 7, so I’m running 200m for the 7th round and then I have 6 cleans. Gah!”

Time = 17:58. I’m quite pleased…

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s