Quotidian Workout September 8, 2009

September 8, 2009
Power Circuit + Interval + Aerobic

Piston Press (on BOSU ball round side up) X 5 +
OHS X 5 +
Pull-Ups X 5 +
Hang Cleans X 5 +
Barbell Curls X 5
5 Rounds

1 minute row 1 minute rest
5 Rounds

30 minutes of miscellaneous aerobic work

Piston Press (50# DB on each arm)
OHS 115, 115, 115, 95, 95
Pull-Ups, 6, 5, 5, 4, 3 (w 7.5# weight)
Hang Cleans: 115, 115, 115, 95, 95
Barbell Curls: 115, 75, 75, 75, 75

Row (m): 283, 271, 276, 263, 298 (averaging a 1:47 split, ugh, that's slow)

30 mins - stairclimber

Overhead Squats ("OHS") and Hang-Cleans are primarily about technique. The OHS is particularly demanding. You can really embarrass yourself on it (I did a couple of times today); so proceed with caution. This is not a movement conducive to rapid gains. If you can watch someone with excellent technique or have someone instruct this is best. Devour as much as you can with respect to technique. A strong OHS is indicative of a painstaking attention to detail and work ethic. Some movements (bench presses and deadlifts come to mind) reward quantity. The OHS rewards a commitment to technique.