I was only able to get one workout in during the week and that was last Monday.
But at least I have the weekend...
Yesterday (Saturday) I got in some "heavy" squat cleans. I say "heavy" because I'm still not at the same strength levels that I was at in August. I also worked on some overhead squats.
Saturday's met-con was:
5 rounds of
10 hang power clean @ 115#
5 burpees
Sprint 80 yds (estimate)
rest 3 minutes exactly between rounds
60sec, 55sec, 59sec, 68sec, 74sec
Today I went a little longer and did:
3 rounds of
"Cindy" for 5 rounds and 3 135# thrusters after 5th round
Video shows last round of each. Ipod was on shuffle and I got a little unlucky at the beginning with "Vogue" and "St. Elmo's Fire", but I got fired up after seeing The Spazmatics on Friday night.
"Cindy" with a few thrusters from Andy Atkins on Vimeo.
Andy - what are your thoughts on making monthly goals?
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Monthly goals are great. They are a very good way to take one or two weaknesses and specifically work on them. Just don't overshoot yourself on too many goals or you could get discouraged. Take one movement, test yourself at the beginning, work on it consistently throughout the month and then retest yourself. Your goal here should just be to do better than at the beginning of the month. I think you might surprise yourself with the gains.
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