Been a HELL of a week. Haven’t lifted a weight since sunday at raw nats. So, today wrecked me:
Sunday-8-12-12- DE Lower- 7 hours of sleep, Forgot to do RHR, Motivation/Preparedness=8
Rowed a 500 in 1:30 something without even really trying too hard
Hassock Traction<~~~~ absolutely awesome.
Complex- 45lbs- power shrugs, hang power cleans, front squats, back squats x 5. Repeated with 95lbs.
Broad Jumps- 3 @ 75% then: 8’2’’, 8’3’’, 8’9’’.
Squats- 12inch box (sucked) +175 in bands, 315 bar weight- 6x2. 14 inch box-6x2. 14 minutes 31 seconds. Each set had an average power output of 653.33 ft/lbs. All 12 sets=7840 ft/lbs. Just in case you didn’t think I was enough of a mess, I actually started to convert this into ft/lbs per second to figure out how much horsepower I was generating.
Pulls- 3inch fat bar, sumo, 400lbs- 10x1
Hell Mornings/Fat Bar Rollouts/Fat Bar Bent over row
+175 in bands, 95lbsx3x10/165lbsx3x10/165x3x10
Hell Mornings- 145+175 in bandsx4x10
Stupid Oblique Thing- 95lbs x 3x10
Stretched for 8 minutes.
Dragging a sled and doing more hamstring work tomorrow.