Warm Up
pvc shoulder dislocates
250m Row
+
10 med ball cleans
10 walking lunges
10 pvc front squats
(x3)
Training
3 sets @ 95%
1 power clean
8 front squats
600m row
Results
power clean/front squat:
set 1: 115
set 2: 135
set 3: 135
Row:
set 1: 2:12
set 2: 2:16
set 3: 2:20
Felt good about this one. Was unsure of a safe front squat weight, and found out I started a little light. As far as row times, I feel good about it. I don't see an 8 second spread as being too bad, although it would have been nice if the second set were closer if not faster than the first. All in all happy with how it went down. Felt good with the front squats at 135 which I'm happy about. As of Thursday I'll be moving onto some individualized programming from Anthony. Very excited about it. My major concern is strength, so hoping we can fix that after a few months of some individualized work. I love the function workouts from OPT and feel I've been doing well with them. I'd like to simply start doing the being workouts, however I feel it would be smarter to work on some strength biased programming for awhile before jumping into the being workouts. I'm Also hoping to get some skill work done too. We'll see how it goes.....
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