Friday 23APR10

CFFB

SWOD: Power clean 3-3-3-3-3; Weighted pull-ups 3, 3, 3, 3, 3

160-160-160-160-160; 5, 10, 15, 20, 25

Felt amazing on power cleans. Established new 3 RM and was able to sustain it for five sets across! Focused on locking in my set-up position with weight on heels, eyes straight ahead, and shoulder blades pinched with elbows turned outward. Then, controlled the first pull and exploded once the weight came to mid-thigh. Once 165# rolls around, it will be critical to get the elbows and feet moving faster. Weighted pull-ups were fun -- actually, workout was supposed to be chin-ups. Last set at 25# was ugly.

DWOD: Complete three 400 meter uphill sprints

1.25
1.22
1.24

Did this workout on Porter Street and felt like I was going to puke on all three sprints. It has been quite a while since I've done any intense running. Probably a good idea to start incorporating more running/sprinting. CFFB called for shorter sprints, but I thought it was too football specific.