Ben's Workout 12/14/13

I was planning on a long swim, bike, run today. However, the winter decided to dump many inches of snow on us this morning and Kathy rescheduled the lesson. Instead, I went down to Sidney Fitness for a little workout. I kind of just jumped around with no plan but it was better than sitting home. My shoulders are still killing me from the WOD on Wednesday night...

Warm-up:

500m row
Stretching
10 Thrusters 45#

Strength:

• Overhead Squats 3 x 6 (65#) 
• Hang Cleans 1 x 10 (95#)
• work up to 1RM of Squat Cleans (95 - 105 - 115 - 125#). I failed the first attempt at 135 but not by much. I think I could have hit it but when I failed I had to drop the bar in front of me during the squat. It hit one the stupid wooden benches and broke it. Luckily, no one else was in the gym. Let's hope the camera didn't catch it...
• Bicep 21's 2 sets (55#)
• Skull Crushers 2 x 8 (55#)
• Hanging Leg Raises 3 x 10
• Reverse Rows 3 x 10
• Bicycle Crunches 3 x 40
• Bench 3 x 5 (135 - 155 - 165#) 
• Yes, on the Smith Machine...

WOD:

Bring Sally Up! (45#)

- Wow, way harder than I expected since I was just doing the bar. I had to take a few breaks or stand up early a few times. I can't wait to try it with push-ups sometime.

Cool Down:

5 Minutes on the bike

Stretching

Mashing