Bench Press, Fran, Squat Cleans

Late Afternoon

WU: Shoulder dislocates, quad stretch, Bosu ball ankle stability, calve stretch, 10 squats, 10 pushups, 10 situps, 10 back extensions.

Workout: Bench Press: 5, 5, 5, 3, 3, 3

Loads: 195#, 215#, 220# (only 2 reps), 195#, 215#, 220#

Fran: 6:59
2:49, 2:53, 1:17

Squat Cleans: 3 X 5 (137#)

Workout comments: New PR on Fran by almost 2 minutes. This can most defintely be attributed to the thrusters. I completed all the thrusters as straight sets. The pullups had to be strict, because I was doing them on the bar from the Smith machine which is too low to swing my legs, not to mention that it's not locked in place and I've already suffered one spill while doing pullups.

The bench presses were also done using the Smith machine. I'm confused by my performance on the bench presses. The other day I could finish 5 X 5 reps of 195# and today I can't even perform more than 3 reps of 220# on the 6th set. Chest is defintely the area I need to work on the most over the next few months.

Squat cleans were peformed strictly, catching the bar at the absolute bottom of the squat. My calves/ankles are still very inflexible, which makes keeping a straight back at the bottom of the squat a near impossibility, but holding weight seems to help strectch them out a bit. I'll keep working on that over the next few months as well.