5/29/15 hotel

Tabata

Burpees: 9,9,9,9,9,8,8,8

Planks: front for 4 sets rotated L/R for 4

Squats: 4 sets of 16,18,18,18 then 4 sets of glute bridge

5/27/15

Bending + Single-leg Squatting Assistance

A) 3 Pause Clean Grip Deadlift (1" off ground, below knee, above knee): @31P1 tempo, 3 x 5; rest 2min (255# across, release & reset @ bottom of each rep)

Back got tight after 2 weeks of not doing it

B) KB 1arm Deficit Deadlift: @4121 tempo ,8" Deficit, 3 x 5-6 ea arm; rest 60sec b/t arms (96# across))

5s, back tight

C) Stability Disc Rings Assisted Shrimp Squats: @3121 tempo, 3 x 8-10ea leg; rest 60sec b/t legs

10s, forearms

D) Strict Towel-Grip Pull-ups: @21x1 tempo, 3 x 10; rest as needed to complete as Rx'd

10, 10, 7 rest 10s then 3

2 min rest

E) ABwheel Roll-out: accumulate 25 total reps (slow, controlled)

9,8,8 rest 15 between. 3:29 total

5/25/15

Double-leg Squatting Position + OH Stability

A) BB Zombie Squat (barefoot): @5052 tempo, 3 x 5; rest 2min (heavy across, focus on heel contact, & brace b/t every rep)

Just empty bb

1. Did all 5 for first time without bar rolling forward.

2. No rolls

3. No rolls

B) KB 1arm Shoulder Press x5 + KB Windmill x5: 3 sets of the complex ea arm; rest 60sec b/t arms (increase loading if possible

53#

C) KB Bottoms-up 90/90 Carry: 3 x 50m ea arm; rest as needed b/t arms

44# for 2 sets, L hand failed. 35 for last set

D) Farmers Handle 1arm Farmers Carry: 3 x 50m ea arm; rest as needed b/t arms (heavy across)

Reds

5/24/15

A) 2min Row @ EN2 (140-160) 60sec Accumulated Hollow Hold 2min AD @ EN2 60sec Accumulated Arch Rock 2min Row @ EN2 60sec Accumulated WF HS Hold (HB Position, Like We Worked On) 2min AD @ EN2 3 TGU Ea Arm (1sec Pause Ea Position...Light/Mod) X2 Rounds

Kb 44#

Avg hr 148, max 179, cals 667, rec 35




Hollow 15 rest 10

Arch 15 rest 10

Wfhs 2x30sec

Tgu 44#