Warmup
Strength
- Power clean– 3-3-2-2-1-1 (perform a couple warmup sets, then successively increase weight for the working sets)
Conditioning- “Son of Prometheus”
- 5 rounds- 8 Thruster (115#), 20 sit-ups, 20 Kettlebell/Dumbbell swings (50#)
- Prescribed Rest (b/t rounds): 60-90 seconds
This workout is very similar to the “Prometheus” GODSWOD done on 6.23.13; this time Kettlebell swings are subbed for the SDHP’s and DU’s. Push yourself to the max limitations here- never give up, never surrender.
Motivation
- Here’s a pretty awesome training montage of two guys, Dan Green and Eric Spoto, who recently broke powerlifting world records for the raw total and raw bench categories respectively.
SwoleFIT 
Hit 215 for a Power Clean PR. This is definitely my weakest lift, but I’m still improving. I’m happy with it.
For Son of Prometheus, I forgot to start the timer until I finished the 1st round of work. Clock finished at 14:30, so total was probably around 16:00-16:30. Used 55# for KB swings. This was fun.
Nice Jahsh! 215 is still good dude– and hitting a PR is always an accomplishment. I’m on the road myself this week, moving from Chicago to San Fran – only have hotel gyms so I may have to delay the execution of this particular workout myself
Moving to San Fran? I hear its pretty nice there. While you are there you will have the chance to be able to get even more supple form Kelly Starrett himself. I hope you get a chance to go train there.
It is indeed, ill definitely have to check out Kelly’s gym
Still can’t do movements involving the rack position. Elbow is fucked. Time for some acupuncture.
5 x 5 Back Squat to 255
5 rounds
Deadlift 225 x 5
Situps 20
Kettlebell swing @ 60 lbs 20 reps
(30 – 90 sec reset)
14:05
Damn dude yeah get a witch doctor to check out that elbow
Damn dude, yeah get a witch doctor to look at that elbow