Today was light day, but hit some longer monostructural work on the rowing machine. Once again I hate rowing, and hate sitting on that rowing machine. The temperature got up to 98 degrees today, so it was good to hit some work with some hot weather and really pushed myself on the rowing machine. After the two 15 minute intervals, I hit some light high hang cleans and jerks for technique based work, and everything felt pretty good.

Wednesday was a good day of training and hit a decent weight on the power clean. I have been stuck on this movement for awhile, and I am glad to see some improvement in this area. I def could have hit a heavier weight, as the weight below was pretty light, and my head was just into today. I blocked everything out, and just focused on the lifts!

Tuesday, July 17th, 2012 Workout:
A. Row @ 2:00/500 m pace x 15 minutes
+
B. Mobility x 20 Minutes
+
C. High Hang Clean and Jerks x 1 rep x 10 sets
135-145-155-160-170-175-180-185-195-200
+
D. Row @ 2:00/500 m pace x 15 minutes
Wor a gas mask for this last one, just to bump it up a little bit

Wednesday, July 18th, 2012 Workout:
A. Power Clean, work to a heavy single quickly
Worked up to 265 lbs…
B. Clean Deadlift, work to a heavy single quickly
315-365-395-410
C1. Barbell Walking Lunges @ 6/each leg x 3 sets
135-165-185, rest 1:30
C2. Single Arm DB Row Drop Set, 6.6 x 3 sets
Used 65 lbs then 50 lbs.
C2. AMRAP Strict Handstand Push Ups x 30 seconds
14-13-11
D. DB Russian Steps Ups x 10 reps x 3 sets, rest 1 min between legs.
Used 40 lbs dummbbells to get a better feeling.