W 1.15.14



Definitely feeling much better today.  First time doing a full workout since last week.  Ready to get back to it!

1A. Romanian deadlift 4×5 @ 22×1 / 90 sec rest

189 / 205 / 215 / 225.  Maintaining hook grip on last two sets was tough.

1B. Close grip bench press 4 x 4-6 / 90 sec rest

6 x 143 /5 x 148 / 4 x 153 / 4 x 153.

2. Touch and go hang power clean x 5 EMOM – 6 min; build each min, start at 60%

120 / 135 / 130 / 140 / 150 / 155.  Last two sets were tough.

3. 2 deficit eccentric hand stand push ups 5 – 8″ – 5 sec down, EMOM – 8 min

These were really challenging for me.  Did my best to maintain 5 sec eccentric.  2nd rep in each set was typically a bit shorter than the first and the later sets were a bit faster than 5 sec too.  The toughest part was the second half of the lowering motion.

+
5 sets, each for time
5 TnG deadlifts @ 75 % – 285 lbs
10 burpees
15 cals on the airdyne
rest 3:00

1:39 /1:37 / 1:50 / 2:04 / 2:04.  5 reps TnG of the deadlift was tough, but doable.  Each round I got to the bike, I could feel my legs burning when I started pedaling.  This seemed like the limiter and the main reason for the fall off in times as the rounds progressed.