Saturday, December 28, 2013
Thursday, December 26, 2013
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.
EMOM for 12min
Odd - TnG Deadlift x 3 @ 75-80% of "A"
Even - S2O x 5 @ 135-155# (if needed, sub dips x 10-12)
This was good work. Low back was tight from 400. Did all PP
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
Monday, December 23, 2013
Mixed aerobic warm-up: 20min of constant movement @ Z1 level
10 Rounds for time:
10 Alt DB Snatches @ 55#
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.
Cyclical aerobic cool-down: 10-15min as neeeded