2/22/13

A1. Power Clean Cluster 1.1.1.1 Rest 30 seconds  275, 280, 280
A2. Strict HSPU 10 unbroken rest 30 seconds Complete
A3. GHD Sit ups 10 unbroken rest 3 minutes x 3 sets  Complete
Full set @ 275:   http://youtu.be/XBpM6DIKlx4
Last cluster @ 280:  http://youtu.be/xS6pOHD7Jxw

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At sustainable pace:
10 Minute Airdyne  138 calories in 7:15
10 Minute Row  1:53.3/500m avg, 2548m
10 Minute Airdyne  145 calories in 8:00
10 Minute Row  1:54.8/500m, 2498m


Airdyne monitor reset at 2:45 on first 10 minutes and then at 2:00 on 2nd 10 minutes.  Was holding 1050-1250 on first 10 minutes and 950-1150 on last 10 minutes.  Kept it on cal/hr so didn't see calories till the end which is why it says the calories and time the monitor was on.  Really happy about power cleans..haven't power cleaned heavy in a couple months and wasn't sure what to expect.  Elbow felt good once it got warmed up and happy with the weight.  Could have done 285-295 but didn't want to push it today, just wanted to feel some heavy weight.  Did this raw, no belt or knee wraps or anything.  Lifetime PR power clean is 295.