Clean 8 x 1 + 1 (10 seconds between singles) (OT2M)
Sets 1-2 – 55-65%
Sets 3-4 – 65-75%
Sets 5-6 – 75-85%
Sets 7-8 – 85-95%
Sets 7-8 – 85-95%
135, 135, 155, 155, 175, 185, 195, 205
Press 5 x 1 @ 85% (1 minute rest); 3 x 5 @ 75% (2 minutes rest) + AMRAP push press after final set
130; 115 (14 push presses)
Washington-Lee Highschool Track (pm)
Ball slams 10 x 10 (40) (OTM)
Notes: Just a fantastic training day. Legs felt mega-powerful on cleans. I've never worked at that type of weight. I'm working off a 1 RM of 215, but I feel as though I could blow that out of the water now. The OT2M-format really kept things moving. After changing the weights, I'd basically have a minute to rest before the next set. There was a huge breathing component to the workout, but enough rest to for a serious expression of power. I stole this idea from Invictus, and plan to use more of their stuff for barbell work. My presses were very strong today. Weight was sub-maximal, but allowed for really crisp reps. I like the idea of finishing off your presses with a burn-out set of push presses.
I really revved it up at the track today with my trusty slam ball. I've done this same workout a few times in the past and it is really simple, but effective. Heart rate jumped to 182 after the first set of 10. It would then continue to go up even during the rest period! The last five sets had me touching 191. Paul had estimated my max heart rate at 190, but perhaps it's a little higher? Toughest thing with ball slams isn't the actual slamming, but getting the ball from ground to overhead. It really taxes the grip. I'm happy with myself for just hanging there and continuing to power along even though my heart rate was jacked so high. Back under the bar tomorrow for squats.
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