Deadlift
Romanian Deadlift
Bentover Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Performed with 90lb: 6-5-4-3-2-1
On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.This was really the whole workout today. By the end, my lower back was killing me b/c I guess with some of the straight-legged exercises, as there was some fatigue in later rounds form probably suffered. I think this is supposed to take about 12 minutes and I probably took a tiny bit longer -- partially b/c my ipod came unclipped at one point, partially b/c I forgot to go directly to front squat a few times so was adding extra cleans, partly b/c I might have taken slightly longer than 90 sec on one or two of the breaks where I got water.... eh.
I thought my hamstrings would be the issues so stretched those early. After routine I did some stuff to stretch lower back and that was pretty much it.
Weigh in: 181
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