Thursday, May 21, 2015


Z1 day to work back in. I am still tired and recovering from only getting 1 hour of sleep Tuesday night. 

15min z1 ad

15min z1 row

Monday, May 18, 2015


Double-leg Squatting Position + OH Stability

A) BB Zombie Squat (barefoot): @5052 tempo, 5 x 5; rest 2min (heavy across, focus on heel contact, & brace b/t every rep)

1. Bar rolled forward on 3/5 reps

2. Rolled 2/5 reps

3. Rolled 4/5 reps. Neck pushes it out at bottom, torso isn't vertical.

4. 3/5

5. 3/5

Heels were good, bar rolled forward during transition from down to up

B) KB 1arm Shoulder Press x5 + KB Windmill x5: 6 sets of the complex ea arm; rest 60sec b/t arms (increase loading if possible)

44lbs, I love these

C) KB Bottoms-up 90/90 Carry: 6 x 50m ea arm; rest as needed b/t arms

Tried 44 but not there yet. Got 35 for all 6 sets

D) Farmers Handle 1arm Farmers Carry: 5 x 50m ea arm; rest as needed b/t arms (heavy across)

55 on each side