12/28/13

20min Z1 airdyne

228 cals, 150 avg watts

Back feels 60% better already

60min mobility 

12/26/13

A. Deadlift - build to heavy TnG triple; rest as needed

Did 3s of 315, 345, 365, 385, 400

400 was right on, goal was 385. Did 400 without a belt. With a belt could do more I think.

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EMOM for 12min

Odd - TnG Deadlift x 3 @ 75-80% of "A"

320

Even - S2O x 5 @ 135-155# (if needed, sub dips x 10-12)

155

This was good work. Low back was tight from 400. Did all PP

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B. GHD Back Extension - 3x 30 reps for time; rest 2min

Did this, had a back extension machine. It wasn't horizontal like a ghd, was inclined, better than nothing. Holy erectors.

R1: 57.4 UB 

R2: 51.7 UB

R3: 46.9 UB 

12/23/13

Mixed aerobic warm-up: 20min of constant movement @ Z1 level

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10 Rounds for time:

10 Burpees

10 Alt DB Snatches @ 55#

20 Double-unders

Time: 20:42

Held under 2 min pace thru 5 sets, 6th set was 2:40, then I held 2 min for rest. That 6th set killed my time. UB on al burpees and snatch, 4 UB sets of dus.

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Cyclical aerobic cool-down: 10-15min as neeeded