Wednesday, July 25th, 2012 Workout

Today was kind of a weird day. I felt pretty beat up from yesterdays workout with all the squatting involved, and then all the muscle ups. However, I felt pretty good overall, but kind of just got through todays workout. I had do some more pressing, which after yesterday with all the muscle ups, was alot more work for myself. I finally did a heavy single in the deadlift, and overall felt pretty good, and def had a lot more in the engine. This was my first heavy single deadlift in over 20 months, since my hamstring injury, and it felt good, and def see myself hitting a 500 lbs deadlift again in the future. The hang power cleans were tougher than expected, but I think my energy level was just low, and just got throug the work. The Handstand Push Ups I completed, but they felt okay to say the least, but I think my recovery level was low today due to the high volume of muscle ups I did yesterday, and my legs are still broken down from yesterday. Overall a good day of training, and finally have a rest day tomm.

I will be resting tomm, and then I have some work to do on Friday, and then have to run a 24 hour relay race with Team Vagabond. That should be interesting to say the least, as I have not ran mass miles in quite some time, and can conclude that my recovery time from that will take a few days.

Wednesday, July 25th, 2012:
A. Work to a heavy single deadlift.
Worked up to 435 lbs, and this felt pretty good. I def could have pushed the weight up another 30 lbs to 40 lbs, but just wanted to stay on track with a heavy single.
B1. On the Minute for 20 Minutes:
Even Numbers: 5 Touch N Go Hang Power Cleans @ 165, 175, 185, 190, 195, and finished off @ 205 lbs.
Odd Numbers: 3-5 Depth Handstand Push Ups @ 35 lbs plates
Varied between 3 reps and 5 reps between sets.
C1. Back Extensions @ 20×1, 15 reps x 3 sets @ 35 lbs, rest 1:30
C2. AMRAP Strict Ring Dips x 3 sets @ 20×0, rest 1:30
After all the pushing from the last two days, felt pretty good on these, but upper back was def smoked from the muscle ups yesterday and handstand push ups today.