531 11a Cleans + Front Squat + Chins - Nov 15

Buy in
4 rounds, .30 RI between rounds
Hamstring curl 125x10/140x8-6///
Extensions 195x10/210x10///
5 mins.

531 Cleans
Rx: 3x5 @ 120/135/150
5x120/5x135/6x155
Right brachioradialis was killin'.
8 mins.

Front squat @ 155 (60%=150), HT timer in .30 on 1.14
x7/8/7/8/8
7 mins.

4 rounds, 1 min RI
Seated Calf @ 70
Standing Calf @ 255
8 mins.

9 hours - 2130/0630. 30 minutes total, PE: 9. 24 hours. 233/18.
P229g/C201/F109 : 34/30/36%, 3100 total cal - 3 whiskeys: 385 cals.

531 9a Clean Just Getting Warmed Up - Oct 16

Buy in
Hamstring curl @ 125
Extensions @ 165/180/195
4 mins.

531 Clean
Rx: 5x120/135/155
Actual: 10x120/5x135/4x155
7 mins.

These just got better the more I did 'em. First round, 5 was all I could do. Last round, I just stopped at 9. Think that's why I failed at 4 on the 531 sets - just not keyed up enough or warmed up enough.

BBB sets
6 rounds KBs, 5 rounds cleans, in .30 on 1.14
KB singles @ 40# x15
Clean @ 135 (140 = 60%) x5/6/7/8/9
13 mins.

9 hours - 2130/0630. 26 minutes total, PE: 8. 24 hours.

531 7c Cleans - June 17

(Buy in
FtB - could not do them. Feels like my lowermost right rectus is torn)

Buy in
3x10 RDL @ 135/155//
6 mins.

Main Set
Cleans
Rx: 531 @ 135/155/175
Actual: 5+ @ 135/3 @ 155/1 ugly, 1 sweet @ 175
--
Sets across
4x 5-6 @ 155 (165=70%)
16 mins.

8 - 1 hours - 2200/0600. 24 minutes total, PE: 7. 48 hours. 231/11.

Cleans - May 2

Just kinda whatever today. Can't squat yet.

Death by Power Clean
@ 135# - 8.6 ounds
10 mins.

Calves 4 rounds x10, 1 min RI
Seated @ 70#
Standing @ 225#
9 mins.

7.5 hours - 2230/0600. 19 minutes total, PE: 8. 18 hours. 230/15.

Squat Cleans Cl - Nov 9

Buy in
3x10 Ab Wheel Rollouts

Antagonists 3x12
Hamstring curl @ 125
Extensions @ 195/210/225

Main Set
Squat Clean 6x115/7x115/8x125/7x125/7x115

7 hours - 2230/0530. 24 hours. No timer today, PE: 8.