Warmup: Row, 2k
Powerclean
60 kg. 3-3-3-1 fail+3
65 kg, 2-1 fail+1
+
Benchpress, 50kg, 3 x 10
OH-squat, 20 kg, 3 x 10
Never tried powercleans before so I didn´t want to go too heavy. 60 kg felt easy so I put on 5 kg more and it also went ok. Will aim higher next time, but first I need to practice some technique. "Tabata something else" tomorrow, but probably with some modification. Will at least aim to do even rounds.
Sunday
"Tabata something else", totally 32 rounds, 15.50 min
Pullups, 53, 7-7-7-7-7-7-6-5
Pushups, 77, 10-10-10-10-10-10-9-8
Situps, 79, 15-6-10-8-10-10-10-10
Squats, 123, 15-15-15-15-15-15-15-18
Total: 332
The plan was Pull 7x8, Push 10x8, Sit 15x8, Squat 19x8 and to reach the total 400.
I´m blaming the "poor" pullup number on the 120 the other day (bleeding blisters again). Pushups are always harder than I think. I did a "full" sit up with anchored feet and it wasn´t that hard but each one took longer than planned (realised that after the first work period, so I screwed the first two up). Somewhat the case with the squats, but I would lie if I said I wasn´t tired. Next time I´ll shoot for a total of 60+90+100+130=380
Monday
MMA, 1.5 h (nice to be back)
+
Front squat, 1 x
40-50-55-60-65-70-75-80-85-90 kg (PR!)
Had only done 70 kg at most, but I don´t really consider that a PR attempt. I guess this tells me I could do ALOT more than 80 kg in back squat
Btw...my bw is now around 80 (actually 80.4 at 1st january, yikes), but I guess I could do these weights at my normal bw 75 kg.
Wednesday
SW, 1.5 h
+
Five rounds of
5 Pullups
10 Pushups
15 Squats
Pathetic attempt to do a Cindy, had no energy left. Actually looking forward to "Michael", but I´m guessing my lower back will regret that statement.
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