Saturday, October 3, 2009

Sunday 10/4/09

21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Back extensions
Post time to comments.


Neil said...

95# FULL SQUAT Power Clean
Situps (anchored)
Back Extensions on GHD

Long time...45 MINUTES!!

I took a lot of breaks during this one.

The first set of PC I worked on getting my form down better than it was. I have not been getting the bar back onto my fingers and creating a shelf with my shoulders. Instead, I have been maintaining a full grip on the bar through my cleans and thrusters. So I took a lot of breaks at first as I worked on that and it wore me out.

Then another guy came in and I gave him some advice on yesterdays workout (pistols).

I also took a second every time I got done with the back extensions, because I got real Dizzy.

Oh well. Only room for improvement. My legs are TIRED!

Anonymous said...


13:05 Unachored sit ups
GHD back extentions slowed me down. my back was got so tight it slowed my PCleans a little.
need to strenghten my back some more.

Anonymous said...

oh yeah and did mile and half on airdyne 4:45 and 5 Muscle Ups

Sean Dos Santos said...

21-18-15-12-9-6-3 but only used 75lbs. didn't think I could do the full 95lbs. and I was worried about getting my form down. This workout was completed after doing Saturdays workout and then getting a 15 minute rest period prior to starting. Kudos to Neil for showing me how to do the pistols! Completed in 26:52.