7/2/13

Worked out at golds gym pinardville at 4:30pm

Buy in:

2 rounds of competitors warmup 

Mobility

A.  Clean & Jerk - Heavy Single 

135x1,185x1,195x1,205x1, 215x1,225x1(failed)

B. Power Clean 1.1.1 x 4 rest :10, rest 2 min

185 across board wanted to work on technique rather then sloppy reps. 

C.

Run 400m @85%

On treadmill at 10.0

Rest 2 min

10 min to hit Heavy Double TnG Deadlift

135x2,225x2,315x2,365x2,385x2,405x2(failed). Rushed into it as I took to long of a rest. Wanted to get it so bad as it is my 1rm. 

Rest 2 min

400m Run - max effort

Didn't realize I was suppose to rest for 2 min after my 2rm test. Got right in treadmill and set it to 11.0. Felt really 

good. Think if i was on pavement I would have broken 1:30

C. 7 min Recovery

Rowed for 7 min at 2:00 split. Total row was 1765. Very happy about that. Felt very efficient on my row. Had damper set to 8.