Workout: Power clean: 135x5, 155x3, 175x1
Deadlift: 230x5, 265x5, 300x7 (feeling weak today, back was stiff).
Kickboxed 12x3 minute rounds with one minute rest between.
Workout: Snatch: 65x5, 95x5, 115x5
Overhead Press: 110x3, 125x3, 140x6
Natural warm-up of jumps, crawls, ducks, runs, push-ups, pull-ups
Workout: 1 400m sprint: 58 seconds
2 300m sprints
3 200m sprints
Great workout, took almost 30 minutes. This is my "distance" sprint workout.
Held the flag again, on a thinner bar, a fatter bar, and on a chain fence. Holding the flag with my right arm down is still tough though. I will bring this up to speed.