Workout Summary: 11.28.16

Did a lot of re-testing and testing for new exercises today. Very exciting. Also, I started learning how to clean and press. So much technique involved. Later, I would find that even though I didn’t use much weight, the motions really work out everything; I was sore for days.

Here’s the rundown:

Jogging interval warmup

  • 5 minutes of jogging
    • 75% intensity on straight-away
    • 25% intensity on curves and short
  • Stretching


  • Hack squats: 100 lbs
  • Bench press: 85 lbs
  • Lat pull-down: 95 lbs

Total body

  • Clean and press
    • 2 x 35 lb bar
    • 2 x 45 lb bar


  • 4 x 10, various crunches
  • 1 x 10 snowmen
  • 1 x 10 Russian twists

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