6/12/15

Single-leg Squatting Strength + OH Strength + OH Stability

A1) LB Back Squat: 10,10,8.8; no rest (build)

135,185,205,215

This wa tough, been a while

A2) Frog Stretch: 4 x 60sec; rest 90sec

Yep

B) Hawiian Squat: accumulate 12 reps ea leg

Got it. Took a few reps to get my glutes to let me down there. Still sore an tight from all Wed single leg work

C) Seated DB 1arm Z-Press: 4 x 6-8 ea arm; rest 60sec b/t sides (moderate)

30, 30, 35, 35 x 8

D) Wall-facing HS Hold: 4 x 40sec; rest 60sec

Last 10 sec shaky on last 3

6/11/15

40 min cyclical

10min row: 5 min EN1, 5 EN2

10min AD 30on/30off EN3

10min row: 5 EN2, 5 EN3

10min AD 30/30 EN3

Avg hr 158, max 179/min 96, cals 807, rec 35

6/10/15

Bending + Single-leg Squatting Assistance

A) 2" Deficit Clean-Grip Deadlift: @31x1 tempo - 4 x 5; rest 2:30 (build)

135, 225, 275, 305

B) KB 1arm / 1leg RDL: @3030 - 3 x 8-10 ea leg; rest as needed

44#, did 10s. This got tough and burned reps 8-10 last 2 sets

C) Band Assisted Shrimp Squat (no disc): @2021 - 4 x 10-12; rest as needed

Black band

D) Rope Pull-ups w/ un-even hand grip: @21x1 - 4 x 4 ea; rest as needed (grip w/ one arm fully extended and other hand at elbow of extended arm)

This was cool. No kips

E) Bent Hollow Hold: 6 x 30sec; rest 30sec

All UB, last 3 had me shaking last 10 sec

6/8/15

A) Front Squat x3 + Zombie Squat x3: @3121 tempo - 4-5 sets of the complex; rest 90sec (mod to mod-heavy)

75, 95, 115, 135, 155

Zombie was tougher each set

B) BB Seated BnK Z-Press: @31x3 - 4 x 8-10; rest as needed (empty bar)

Sets of 8

C) Farmers Handle 90/90 Carry: 3 x 30m ea arm; rest as needed b/t arms (tough load)

2 sets no weight

1 set 10s, dropped 1x R hand, 3x L

D) Farmers Handle 1arm Farmers Carry: 3 x 30m ea arm; rest as needed b/t arms (increase load)

Reds and 10s