June 9/06 workout.
Severely pee'd-off mood today - felt like really letting loose. Nobody around here to beat up, soooo....
warmup - 3 X 2minutes, all out brawling with heavy bag / shoulder 160lb sandbag 10 times each shoulder.
"reverse evolution workout":
deadlift singles to a max lift for the day with good form:
evolve backwards doing sets of 2:
deads @ 415,365,315,265,215 (switched up alternate grip each rep)
deads with shrug and raise to toes 215,200,180 (straight grip from here on)
high pull to upper abs, nipples, chin @ 180,170,160 respectively
squat clean and jerk press 160,150,140
1/4 squat clean and push press 140,135,130,
power clean and strict press 125,120,115
muscle snatch hi-pull and press out 115,110,105 (115 was very tough)
muscle snatch 100,95,85
cont high pull overhead 75,65 (both weights were a challenge at this point)
(Rest between sets = time needed to change plates and record notes in log).
10 x 80lb x combo of muscle snatch hi-pull press out and overhead squat
(back felt a little dinged up, crampy - needed to stretch it out):
partial dead lift (6" pull) with static hold (until grip lets out):
400x2,450x2 (used a snatch width alternating grip, switching grip each rep). Rested 1-2 min between reps.
500x2,550x2 (used a should width alternating grip, switch grip each rep). Rested 1-2 min between reps.
Back felt much better after this - stretched out, reset feeling, but hams and glutes feel pinched! Did some straight (for me) leg toe-touching to stretch out the pinched feeling. Seemed to work.
Remembered what it was that pee'd me off and decided to wail on the bag some more, using mostly elbow and knee strikes. Forgot to set timer, but think it was about 2-3 minutes of brawling until collapse to floor.
Fried! Feel like a gorilla. Think my arms ae about 3 inches longer than before i started. Good work out. Feel like eating a big meal and going to bed.