AM:
A. Deadlift, 8-6-4-2-1-2/3 @ 55-65-75-85-95-100+% 1RM; rest as needed
+
3 rounds, not for time:
0:45-0:60 Chinese plank
8 weighted hip extensions @ 2012
+
3000m row @ 85%
A. Deadlift, 8-6-4-2-1-2/3 @ 55-65-75-85-95-100+% 1RM; rest as needed
+
3 rounds, not for time:
0:45-0:60 Chinese plank
8 weighted hip extensions @ 2012
+
3000m row @ 85%
PM:
Oly clinic
Oly clinic
A. 175(8), 205(6), 235(4), 265(2), 300(1), 325F
+
complete; 20lb DB for hip extensions
+
13:53.7 (2:20-2:25 for first 1500m, then gradually picked up the pace to 2:05/500m for the last 500m)
+
complete; 20lb DB for hip extensions
+
13:53.7 (2:20-2:25 for first 1500m, then gradually picked up the pace to 2:05/500m for the last 500m)
Really disappointed that I didn't PR my deadlift - max deadlift days don't come around often, and I feel like I wasted the opportunity. Argh. I got 325 a couple inches off the ground but didn't fight for it. Feeling pretty beat up after this week.
