Wednesday, June 26, 2013


Slow getting started, (energy/speed/fire), doesn’t help that I have been “winging Wednesdays”, at least the first part. After a slow warmup I settled on:

A. Squat cleans at 205# one every :15 x 10, rest 3:00 x 3 total sets.
Results: I did it, 30 total reps at 205#
I’ve been hammering 205# for the last 3-weeks, tough weight for me in the squat clean as it quickly becomes a combined issue of breathing and strength. I think I’ll play with 185# next week.

B. 9 TnG deadlifts every 2:00 x 4 sets
Results: this is the 3rd week of tng DL as well. First week was 225, last week 255, this week 275. Simply attempting to stay healthy, strong, and confident before The Games!

2 hours later…

C. The Prowler, Aerobic intervals Light load (20#), high turnover. 25 yard push, 50 yard run/jog, 25 yard push. 20:20 of work, Murphy goes, I go (took about :30-:40 a person). We got 17 rounds, first 8 in 9:00, so we went out fast and hung on. Good Aerobic breathing and effort plus dealing with overheating the last 6 minutes. IT was HOT!! About 90 degrees and 70% humidity. Lost a lot of water, kept sweating for an hour after.


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