A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed
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A1. 60 kg, 62, 64, 64, 62
A2. 60 kg, 61, 62, 63(2+f), 63(2)
B1. 100 kg, 110, 120, 125 (2+f)
B2. all unbroken and strict
Did really long warmup, definitely made a difference, felt really strong today. Turned down weight on last set of cleans, previous set was pretty sloppy. Hand position a bit higher up on the rings, helped with speed.
A2. 60 kg, 61, 62, 63(2+f), 63(2)
B1. 100 kg, 110, 120, 125 (2+f)
B2. all unbroken and strict
Did really long warmup, definitely made a difference, felt really strong today. Turned down weight on last set of cleans, previous set was pretty sloppy. Hand position a bit higher up on the rings, helped with speed.
rest 8+ hours
part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)
post weights/reps/notes for part 1 and score for part 2 to comments
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Figured many people will be gunning at GC's score on the row...thought I'd estimate it for everybody's benefit while he is out hunting:
Power = 2.8*(5/6*(500/109)^3+1/6*(500/98)^3)
=287.2 watts
Score = 287.2/180 = 1.62
...this is just a rough estimate, but should be good within +/- 0.05
Power = 2.8*(5/6*(500/109)^3+1/6*(500/98)^3)
=287.2 watts
Score = 287.2/180 = 1.62
...this is just a rough estimate, but should be good within +/- 0.05
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