Full body

I'm sorry... what?

Felt pretty wiped out from an active weekend, so I wasn't trying to set an world records today.

Bear complex x 3
1 power clean, 1 front squat, 1 push press, 1 back squat, 1 rack press
65, 75, 80, 85 (2), 85 (2)

With both sets at 85lb I failed with the third rack press. So close!

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Power snatches
65 x 3
75 x 3
80 x 3
85 x 3
90 x 3
95 x 1

That's one less rep at 95lb than last time, but I think my form was better today. It felt like there were fewer press outs than I often resort to.

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Amrap 12
5 military presses @ 70
10 push presses @ 70
15 push ups
Score = 4 rounds + 5 military presses

I did this a long time ago, improving by only 5 military presses today. Usually, I would be pissed off or frustrated by this but, like I said, I'm bloody exhausted from Saturday's workout and the 5k yesterday. I think I'm going to need a rest day tomorrow.

Full body: Heavy weight

Robin Van Persie - 28 goals in 27 games

Personal training with Paul

I was following Chelsea v Arsenal at home with the score at 1-1 when I had to leave for the gym. I was tempted to fake an illness so I could see what happened. I had a great personal training session, but I still wish I could have seen the outcome, especially with the final score. The gym needs to get a big screen TV that shows the English Premier League!

Trap bar deadlifts (for time)
220 x 10 - 16 seconds
240 x 10 - 16 seconds
260 x 10 - 54 seconds
270 x 10 - 1:43 seconds
270 x 10 - 1:40 seconds

Big drop from 240 to 260 pounds!

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Bear complex: 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat + 1 Rack Jerk = 1 rep
75, 85, 95, 100 (F for rack jerk), 100 (F for rack jerk), 100

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Drop sets - alternate sets:
Pull-ups - 25/BW:
5-3
4-4
4-3
4-2
4-4

Dips - 20/BW:
4-3
4-3
4-3
4-2
4-3