Friday 11.16.12

Warm Up:
- 500m Row
- 5x 3 20" Box Overs into a 10 yard sprint
- Burgener Warm Up with an empty bar

Strength:
Power Clean 5x3 (same weight as last week because I didn't get the reps):
- Warm Ups:  115x5, 165x4, 215x3, 265x2, 315x0
- Work Sets:  267.5x 3, 2, 3, 3, 3, 1- I missed one rep in the second set but it was form related, not lack of strength, so I'm going to move up 2.5 lbs next week anyway.

Weighted Chin Ups 5x3 (+5 lbs):
- Warm Ups:  Body Weight x5, +10x4, +25x3, +40x2, +55x1
- Work Sets:  3x5 @ +25 lbs

Conditioning:
- None.  I ran out of time today.

I knew I would be pressed for time today so I did my strength training with a running clock, with a set starting every 2:30 including warm ups.  This gave me enough time to complete my set, change the weight as needed, rest for about 60 seconds, and go again.  It was actually tough on a few sets as I normally would take a little more rest during strength training.  With 19 sets between both movements today (including warm up sets) it took me 47:30 just to to get through the strength training.  Add in a 10:00 warm up and this workout was just under an hour.  I may try to alternate between lifts next time and see if I can't cut the time down a bit.