Olympic lifting and conditioning

Felt really crappy from the moment I woke up today. My sinuses are blocked up, my head is throbbing really badly, and I feel pretty nauseous. This is the worse my sinusitis has been for years; perhaps it's something to do with the weather. Consequently, I actually felt quite sick while I was training today, even though I took a decongestant. Not that that's an excuse for my performance - I think I did quite well regardless, but I didn't enjoy my workout as much as usual.

======

Hang cleans 5 x 5 @ 120
(and yes, I double-checked the bar)
Warm-up: 5 reps @ 95
3, 4, 4, 4, 3 = 18

======

For time:
30 x hang squat cleans @ 95 (to 4 risers)
40 x deadlifts @ 145
50 x dumbbell snatches @ 45
(25 per arm; finish left side before starting the right)

Time = 18:15

I knocked nearly 8 minutes off my PR, even though the routine was a little bit more challenging this time. In March I did the hang squat cleans to 5 risers, not 4. Also, when I did the snatches before I switched to my right arm when my left got tired, then back again. This was so I kept moving the whole time. Today, I didn't start with my right side until I'd completed all 25 reps with my left. A big improvement, so very pleased with this.

======

Cycle 1 mile (4 laps) @ 10
50 box jumps @ 24"
Cycle 1 mile (4 laps) @ 10

Time = 13:44

I haven't done this for a while. Last time I cycled at resistance 8, so this was definitely a bit tougher. I took quite a long break between the first cycle and the box jumps because my legs were so fatigued. However, I think the slower time was more to do with my calves cramping up at the start of the box jumps. Plus, I ran out of energy and nearly knocked over the steps with my 18th box jump. I took a break, partly because my body needed it, but also to get back my concentration. A little disappointing, but I gave it everything today.

Conditioning

Personal training with Paul

Deck of cards:
Hearts = Burpees
Diamonds = Pull-ups
Spades = Box jumps @ 28"
Clubs = Jump lunges

Each suit is a designated exercise, the number on the card dictates how many reps you will perform. Jack=11, Queen=12, King=13, and Ace=14, must get through the entire deck, only picking a new card when you finish the last one. For the jump lunges, you perform that many per leg.

Time = 47:15

Not a bad time, by comparison, although Paul did box jumps to 30", 2" higher than me. He's 11" taller, so perhaps he should have been doing them to at least 38"!

This was a fun workout. The random aspect, because of the card draw, kept it interesting. Early in the routine I did 34 box jumps because I drew 3 spades in a row. Simply doing a rotation of all the different movements from 1 to 14 reps wouldn't have been as enjoyable, although I think the word "bollocks" was used more than once when I got the same exercise back to back.

In order of easiness, from easy to hard: box jumps, pull-ups, jump lunges, burpees. The latter made me feel nauseous from all the up and down movements. Also, the first few rounds of both burpees and pull-ups were a little painful on my lower back, which had been stiff since I woke up. Kipping wasn't possible because it hurt too much. However, I soon loosened up and the pain cleared up.

I did a few box jump at 30", just to see if I could. That's what I'll use as my set height the next time I do them.