Daily Workout 2/3/10

Clean Pulls – I’m looking forward to the time when I can get under and catch this weight.  It’s getting there.

Workout of the Day
Dumbbell Bench/Weighted Pull-up Complex
8 rounds – exactly 1:00 rest in between each round
Dumbbell Bench 5 x 100#
Weighed Pull-up 5 x 12kg

Times for each round – 0:43, 0:48, 0:49, 0:57, 1:07, 1:02, 1:08, 1:03

Then,

Clean Pulls (from the ground) 5×3
110kg x 3
120kg x 3
125kg x 3
130kg x 3
140kg x 3

Then,

5 rounds for time:
6 box jumps 30″
15 med ball slams 20#

Time – 3:13 (A new PR by 51 seconds! WHAT?!)

Notes:  Another great day today!  I still struggle at pull-ups and weighted pull-ups humble me even more.  Of course, therein lies the very reason why I need to practice them… and practice them, and practice them.

The clean pulls felt really good.  They actually felt a little awkward at first since it was my first time ever doing this specific exercise.  Like I stated above, I’m looking forward to the day that I can squat clean or power clean the weight that I am able to currently clean pull.  Great exercise though.  I can see how explosiveness can really grow through this movement.

And the box jump/med ball met con?!  Wow.  Where did that come from?  The last time I did this workout I finished in a time of 4:04 and was convinced that any margin of improvement was going to be significantly smaller from then on.  However, I was definitely wrong.  I felt awesome throughout the entire 5 rounds.  No real hesitation between movements.  The 30″ box jumps actually felt lower than usual!  I actually must be building a little explosiveness from all this Oly lifting.  Go figure!