Clanky Munky

Warmup: 2500m rower, #8, 11:04. Power Clean: 60kg x 5; 70kg x 5, x 5; 75kg x 3 - pb! Deadlift: 100kg x 10; 120kg x 6; 150kg x 3; 160kg x 2 - sb! Chin-Up: 30kg assist x 7, 6, 5. Good Morning: 60kg x 10; 80kg x 9, x 9. Hammer Row: 40kg x 10, x 10, x...

Lunchtime short swim: 20l, imagine throwing a badger in the bath for stroke style. Warm-up bike, L12, random, 10 minutes (calves were tight, wanted to loosen them before leg work). Barbell Squat: 100kg x 12; 120kg x 7, x 5. Calf Raise: 60kg x 12;...

Okay, I didn't really like the push/pull thing, too vague and infrequent. Back to the three-way split. Warmup: 2500m row, #8, 10:50. Barbell Bench Press: 45kg x 10; 55kg x 10; 62.5kg x 4. Do two sets of 55 next time, for reps. Push Press: 45kg x...

Bit of a scrappy session - skipped too much but better to go that miss it all. Warm-up: 2500m #8 11:00. Power Clean: 60kg c 8; 70kg x 5; 72.5kg x 5; 75kg x nope. Deadlift: 110kg x 8; 125kg x 5; 140kg x 5; 155kg x 2. Barbell Row: 50kg x 8, x 8, x 8....

A change-around now, because the triathlon season is on the horizon. To make time for the swim, bike and run sessions I'm switching to a "push" day and a "pull" day. Emphasis shifts to increasing rep count and speed: power. Today is "push": Warmup...