Friday, July 18, 2014
CE seminar til 9am - 7pm
20 UB KB Swings @ 53#
20 UB Wallball, 24#
20cals airdyne (no counter so rode for 1 min each round)
This was what u needed after 8 hours in the chair.
Thursday, July 17, 2014
A. Front Squat @20x1 tempo - 5 x 5; rest 2min (78-82% by feel)
225 x 3, 3rd set was 2,2,1
Dropped to 205 for last 2
Did am and pm together cuz I can't make it back and will be in seminar fri-Sunday 8-6
B. Zercher Squat @33x1 tempo - 4 x 4-5; rest 2min (moderate load, tempo/position most important)
Last rep was poor out of bottom each time.
C. GHD Single-leg Back Extensions - 4 x 10-12 ea leg; rest 60sec b/t legs
Felt these in low back
A. Squat Clean - 7 tough singles; rest as needed (tech more important than load)
Felt good, really focused on torso and rack
B. 3 Position Hng Squat Clean (power, knee, below knee) - 6 sets of the complex @ 75% of "A"; rest as needed
Felt good, not sure hip ext was what we want every rep tho
B. 2 pause Clean Deadlift - 5 x 3; rest 2min (use straps, below knee, power pos...MUST PAUSE ECCENTRIC AS WELL)
205, 225, 245, 265, 285
Position felt good. I can go heavier.
Wednesday, July 16, 2014
Tuesday, July 15, 2014
A. Push Jerk Recovery - 5 x 3; rest 2min (moderate-heavy, hold overhead 3 full-sec)
This was good work, neck felt good.
B. Jerk Grip Overhead Squat @22x1 - 5 x 6; rest 90sec (moderate, position focus)
75# with Pinkies inside the ring
Felt L AC joint and R low trap. No misses, felt good after warming up.
C. DB 1/2 Kneeling 2arm Press @31x3 tmepo - 4 x 8-10; rest 90sec (by feel)
Focus on form.
5min AMRAP @ 85% effort
7 Deadlift @ 225#
9 Burpees over the bar
Monday, July 14, 2014
A. HB Back Squat @21x1 tempo - 5 x 10; rest 90sec (mod-heavy, vertical torso, position more important than load)
Last 4 reps were a battle for position out of the bottom
B. BB Kang Squat to squat - 4 x 3-4 tough reps; rest 2min
Hamstring were just starting to feel good again and this showed up :)
C. GH Raise - 4 x 4-5; rest 90sec
Assisted on red mat
10 KB Swings @ 2pood
20 UB CTB Pull-ups
Rest to full recovery
That is the best I've ever felt on a set of butterfly c2b, all ub.
That set may have been better
All ub. Best 3 sets of butterfly ever