Wow, woke up a touch sore from the power cleans yesterday. I never would have predicted that, especially with the double count rounds - was keeping the volume low in the hopes of keeping the bar speed high. Win.
Buy in:
5 tabata rounds of the quad:
Squat/plank/side plank/side plank/boat
12 mins.
Main set:
3 rounds:
Deads @ 215# x8/10/10
Seated curl x11 @ 130/145/160
Extensions x11 @ 160/175/190
Simplicity calf x15 @15/16/17
16 mins.
9 hours, 2200-0700/24 hours. 28 mins total, PE: 8. 217/13.
32/32/36%, 182C-208P. 2274 cal.
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