30 September 2012

Day 2 of new program + finisher

Power clean heavy 5 + 95%x5 + 90%x5
50, 70, 80, 90, 100, 90, 85.
The first two of the round off 100s felt easy (so I probably would not have come in last at the FaF finals this weekend :-) but the third one i messed up. Reset and did three more that were ok, and far above parallel in the catching position. Back offs were easy.

Snatch balance heavy 5 + back off.
Did not do this due to my sore left shoulder.

Clean pulls heavy 5 + 95%x5 + 90%x5
60, 80, 100, 120, 110, 110.
Difficult to really say when the heavy 5 is reached as this just turns into a deadlift when it gets too heavy to do the third pull of the clean. Chose to stop at 120 and had no problem doing the 110s.

Pendlay rows heavy 8 + 95%x8 + 90%x8
40, 60, 70, 80, 85, 80, 60.
No biggie here, just some good old bend over rowing. Have done 5x5 @ 90 beforeso this was decent I think.

Finisher - 15 min AMRAP
5 burpee C2B pull up
5 KB swings, 2 pood
5 Shoulders to overhead, 60 kg
5 front squats

Result: 7 rounds and 1 burpee C2B pull up

Did not feel like I went all out, and it was my breath that went first. Did everything unbroken, but did some breaks between exercises, especially between S2OH and FS I felt like I needed a break to breathe. Not because it was too taxing on my respiratory system but because I could not breathe properly in the S2OHs. Nice and moderately heavy, But I would not mind doing even heavier finishers in the future.