Grant's Training Tuesday 8/26

Happy Tuesday. Glutes still totally fried from Saturday's 'WOD' with the 50 deadlifts. Have not felt such deep soreness like this in long time.... Hit yoga Saturday, Sunday and Monday, took off today so I could train heavy. Been riding the bike for 20 minutes a day and hitting random sprint sessions on that.

Tuesday 8/26
"Total Body Strength"

AM Bodyweight - 177.4 lb

Warm-up:
AM Bike ride
10 minutes of warm-up yoga
Some static stretching

A) Power Clean + Push Press: 
2, 1, 2, 1, 2, 1
205# x 2+2
225# x 1+1
210# x 2+2
230# x 1+0 (missed the push press on this one)
215# x 1+1+1+1 (power clean, push press, power clean, push press)
240# x 1 (power clean only)
rest 3 minutes between sets then

B1) Front Squat (30X2):
3, 2, 1, 3, 2, 1
140 kg x3
150 kg x2
155 kg x1
145 kg x3
152 kg x2
160 kg x1 (strong front squat - ground this one out. 352 lb - double bodyweight)
rest 2 minutes, alternate with B2

B2) Weighted Pull-up (82X0):
1, 1, 1, 1, 1, 1
+55 lb x1
+65 lb x1
+70 lb x1
+55 lb x1
+55 lb x1
+55 lb x1
Super slow negatives - 8 count or more. From dead hang, scapula protracted fully and shoulders by ears. Initiate pull after 2 count hanging from bottom. 

Work-out done. Post workout nutrition - 2 raw eggs, 1 cup raw grass-fed kefir and a scoop of whey protein. Yum.