A. Power clean: 4 x [1.1.1.1 w/ 10" rest], 2:30 rest between sets
Did at 165lb (90% of my all-time 1RM of 185) - felt good! Focused on keeping good form throughout.
B. DL: Every 30" for 6' - 3 reps @ 155lb
Done, felt easy. Glutes/hamstring felt good.
C. Powell raise: 3 x [6 @ 20x1] w/ 30" rest
Used 12lb DB, definitely harder to control descent on left side.
D. Trap raise: 3 x [5 @ 40x1] w/ 90" rest
Used 7.5lb DB, tried 10lb but felt like I had to use too much momentum to raise them up. Felt good at 7.5lb - focused on keeping traps engaged the whole way through, controlled lower. Felt about even between left and right.
E. Conditioning work:
Airdyne: 10 x [0:08 ALL OUT, 1:52 easy] = hit between 1000-1100 watts each set, about 7-10 cals ticked off
Rowing: 10 x [0:10 ALL OUT, 1:50 easy] = got down to 1:30-1:32/500m pace each set
F. 20 min Airdyne Z1 cool down
OVERALL: Good solid training day.
Great weight on the power clean cluster!
ReplyDeleteSolid power output on conditioning as well. Definitely a solid training day.