Monday 5.06.13

Strength:
Deadlifts (Goal:  495x1, 90% x3, 80% x5- No belt):
- Warm Ups:  45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets:  495x0, 446x3, 396x5

Weighted Ring Dips:
- Warm Ups:  0x5, +15x4, +25x3, +35x2, +45x1
- Work Sets:  +20x 5, 5, 5

Supinated Grip Barbell Rows:
- 225x 7, 7, 7

Leg Raises (While at the top position of a bar dip):
- 5, 5, 5

Conditioning:
3 Rounds for Time of:
- 10 Clean and Jerks @ 135 lbs
- 400m Run
Time:  12:55

I need to fix something in my pulling mechanics.  495 should not be too heavy.  It comes off the ground quickly, stalls at my knee, then I feel all the weight shift to my low back so I give up on the rep to not hurt myself. I need to figure that out.  FOr the conditioning, this should've been a 9:00 to 12:00 workout but I severely underestimated how heavy my legs would feel coming off the C&J's and going into the run.