155,175,185,195,205(F),205,210,215(F),215,220(F),220(F),205(F),205,215(F), 215
215 was my highest(10# PR)
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3 rounds of "The Chief" scaled up to 155#
AMRAP 3, with 1 minute rest in between each round
3 155# Power Cleans
6 Pushups
9 Squats
1. 5 rounds
2. 4 rounds + 1 pc
3. 4 rounds + 3 pc
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Tabata Run, 20:10x8 on speed 9 with 8% grade
.575 miles covered
COMMENTS
- General: 10# off my 2011 goal for powerclean. This is the 2nd time I've done the on the minute workout, and a 10# PR from when I did it in December. I think "The Chief" was a lot better of a workout with the weight scaled up and I will probably do it at that weight from now on. The tabata run was good, except I feel like I should've gone faster (I just followed the directions on CFE about 0-30 seconds off best 5k pace). The 8% grade change was definitely humbling on my calves.
- Nutrition: Good, day 3 strict
- Body: Overall I feel good except my squat muscles are a bit sore.
- Sleep: 9 hours
- Reflections: I may have thought of my summer challenge if I don't sign up for an ultra. It's a really cool idea that I'll post more information about in a few days.. Looking forward to a 405x3 deadlift attempt tomorrow.
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