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#

Z1

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

Ross born 5/19/15

5/18/15

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

5/16/15

Cardiac Development

A) 3 Rounds 60sec AD 30sec Slamball 30sec Burpee Rest 3min ... 3 Rounds 60sec Row 30sec KB Swings 30sec Burpee Rest 3min ... x2 sets

I wore hr monitor but all cals reported in each section are rower cals. Worked out at Tim's so I rowed for all sets due to no ad.

1a. 27 cals, 14 slam, 11 burpee

1b. 27, 14, 11

1c. 25, 14, 11

1d. 23, 12 kbs, 10

1e. 23, 12, 9

1f. 23, 10, 10

2a. 21, 12 slam, 9

2b. 20, 12, 9

2c. 20, 12, 8

2d. 20, 10 kbs, 10

2e. 20, 10, 10

2f. 20, 10, 11