Saturday, May 9, 2015
Friday, May 8, 2015
A) KB Goblet RLE Split Squat: @32x1 tempo, 3 x 8-10 ea leg; rest 60sec b/t legs (focus on the stretch on rear leg)
10 reps each with 35# position focus. Knee was touching ground by last 3 reps of 3 set.
B) Split Jerk Stance DB 2arm Neutral Grip Press: @31x3 tempo, 3 x 8-10; rest 90sec (ribs in @ top of each rep)
Sets of 8 with 25# each. Ribs down elbows locked was tough. Left arm started to fail with 2 reps left in 2nd set. In medial delt.
C) KB Pressing Windmill (bent L Press): 3 x 8-10 ea arm; rest 60sec b/t sides (moderate)
Sets of 8 with 35#. Hard to press out, esp on left, had to do 4,4 with left arm on first set. Did 8 both arms on rest. This is tough but awesome.
D) Seated DB 1arm Z-Press: 3 x 8-10 ea arm; rest 60sec b/t sides (moderate)
25# focus on ribs down. Right side is good, left is hard to keep rib down, not sure if I truly did on any.
Thursday, May 7, 2015
A) 3 Pause Clean Grip Deadlift (1" Off Ground, Below Knee, Above Knee): @31P1 Tempo, 3,3,3,3,3; Rest 2min (90% Of Clean 1RM, Release & Reset @ Bottom Of Each Rep)
B) KB 1arm Deficit Deadlift: 8" Deficit, 4 X 4-5 Ea Arm; Rest 60sec B/T Arms (Mod To Mod-Heavy)
C) Stability Disc Rings Assisted Shrimp Squats: @3121 Tempo, 3 X 10-12 Ea Leg; Rest 60sec B/T Legs
D) Strict Towel-Grip Pull-Ups: @21x1 Tempo, 4 X 10; Rest As Needed To Complete As Rx'd
E) ABwheel Roll-Out: Accumulate 30 Total Reps (Slow, Controlled)
Tuesday, May 5, 2015
A) KB Goblet Squat (barefoot): @5052 tempo, 5 x 5; rest 2min (heavy across, focus on heel contact, & brace b/t every rep)
53#, by end felt it in low back and mortise joint where tibia was trying to rotate on talus
B) KB 1arm Shoulder Press x5 + KB Windmill x5: 5 sets of the complex ea arm; rest 60sec b/t arms (moderate, position focus)
C) KB Bottoms-up Overhead Carry: 5 x 50m ea arm; rest as needed b/t arms
Did it but I don't think I'm ready for this. Can't lock out elbows and keep ribs down. Hyper extending low back, jutting chin out.
D) KB 1arm Elbowing Chinese Row @: @31x1 tempo, 5 x 8-10 ea arm; rest 60sec b/t arms
35#, good stuff. Takes focus to hit right spot