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Monday, November 22, 2010

11/22/2010 training

Well glad the deload week is over, God that was boring. My foot is still a mess but the training today didn't bother it.

Long dynamic warmup and static stretch

Power Clean from floor
95 x 5, 5
135 x 5
185 x 5
205 x 5
235 x 5
250 x 5 both PRs here. Don't usually clean a straight bar. I've always been better at hang cleans. Pretty happy with this for now.

Front squat to 14" box
135 x 5
185 x 5
225 x 5
255 x 5
225 + green and blue bands x 4 - holy crap. Hard at the top.

Met-con - 8 minute AMRAP - 4 Handstand pushups / 8 x 72lb DB swings / 12 situps

9 rounds and 2 handstand pushups

Supposed to do the situps on the glute ham raise but I don't have one. Regulars will have to do. All time highs in strength and conditioning lately. Pretty amped. Must have been those two seven eleven spicy bites with chili and cheese i ate saturday night after not washing my hands and doing handstands at the bar.

Steph flipped the 450 tire for 5 reps today too. Pretty sweet.

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