Saturday, October 3, 2009

Quotidian Workout October 3, 2009

October 3, 2009

5 Hang Power Cleans +
5 Thrusters
3 Rounds (125#)

6 Weighted Dips (30#) +
5 - 6 Reverse Grip Bent-Over Rows (205#)
5 Rounds

15 Bosu Ball Push-Ups
Weighted Pull-Ups (12.5#, 5, 3)
2 Rounds

20 minutes of running (2.5 mi)

The hang power cleans ("HPC"s) were strong and that's a function of stronger emphasis on concentrating on the 2nd movement (the "pull" portion). My guess is that if you're doing a lot of DLs (which I am), you don't need to do a lot of regular power cleans, do them from the "hang" position so to be able to focus more on the hip thrust and the pull. I'm a little hindered right now, since I tweaked my upper left trapezius and don't have full ROM when turning my head to the left. Awkward.

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