Saturday, July 12, 2014
Friday, July 11, 2014
A. 3pause Snatch Deadlift w/ pause up & down - 5 x 5; rest 2min (heavy across, tempo/position more important than load)
185 for 3 sets then 205 for 2. Low back tight from doing it right I think, not from bad position.
B. Clean Grip RDL @2020 - 5 x 6-8; rest 2min (heavy across)
205x2, 225x2, 245
C. GHD Single-leg Back Extensions - 3 x 10-12 ea leg; rest 60sec b/t legs
Sets of 10. These weren't as hard as I thought they'd be. Lot of tension on PEs anserine though.
Sled Push - Max distance in 30sec; rest 3min x5 (add 180#, push sled outside)
Tough cuz terrain varied in difficulty
Thursday, July 10, 2014
Mixed Z1 30-45min including:
Wall-walks / Wall-facing "head thru"
GHD Sit-ups / GH Raises
Bottoms Up KB Carries, all 35# ub
1arm KB Farmers Carries, 96#
Yoke Walks, 180#
Airdyne (minimum 30cals per sitting)
Rowign (minimum 30cals per sitting)
Mobility - 15min STRETCHING
Wednesday, July 9, 2014
Squat 5 moderate sets of 5 rest as needed (position focus, hold bottom for 1-2sec)
225, this felt heavy, coming out of the bottom was tough on last 2 reps each time
B. Zercher Squat @32x1 tempo - 4 x 4-5 tough reps; rest 2min
135x3 sets to get feel and position. Did 185 last set and was much harder to stay vertical out of bottom on final 2.
C. BB Kang Squat - 5 x 5-6; rest 2min (mod load, hold bottom 2sec)
Did 3 sets kang squat and 2 sets kang stand up
EMOM for 12min
7 Burpees + 7 Box Jumps @ 24"
34 sec every round
GHD Back Extension
Russian KB Swing @ 2pood
Ub kbs had to pause briefly 3x on set of 30 ghd due to hamstring burn
Tuesday, July 8, 2014
Monday, July 7, 2014
Post 21 hour drive over 2 days (16+5)
30 min mobility
Bb squats and rdl
10 push ups
20 min airdyne
30 sec 80%
30 sec 50%
Avg watts during 80% was 337
That was tough. Neck is still strained so I tried to do things that didn't bother it.