10-4-13

10-4-13

A.  Power Clean;  Build to a Tough Triple
Warm up to 165lbs;  185lbs;  195lbs;  205lbs;  215lbs;  215lbs;  225lbs;  230lbs - These felt good, 225 and 230 got tough on the third rep - my left elbow wasn't getting all the way through and I caught it high.  Grip was definitely a limiter as well. 

B.  Front Squat; 5,5,3,3;  Rest 3 min
5 @ 225lbs;  5 @ 245lbs;  5 @ 265lbs;  2 x 3 @ 285lbs - These felt good - hip and knee mechanics felt good.  I didn't want to go too heavy and not get full depth for each rep, I was wanting to make sure that every rep was quality.

C.  Clean Pulls;  5 x 5;  Rest 2 min
225lbs;  255lbs;  275lbs;  285lbs;  295lbs - These felt great as well

+
Row 5K for Time
18:16.6 - This wasn't my best time but my legs we a bit taxed, my lower back started to tighten up at the end.  I was able to keep the pace under 1:52/500m.  I wasn't displeased, but I know that I can do better.