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

5/15/15

Single-leg Squatting Strength + OH Strength + OH Stability

A) KB Goblet RLE Split Squat: @32x1 tempo, 3 x 10-12 ea leg; rest 60sec b/t legs (focus on the stretch on rear leg)

35# with 10 reps

B) Split Jerk Stance DB 1arm Neutral Grip Press: @31x3 tempo, 3 x 8-10 ea arm; rest 90sec (ribs in @ top of each rep)

25 with 10 reps 

C) KB Pressing Windmill (bent L Press): 3 x 8-10 ea arm; rest 60sec b/t sides (moderate)

35 with 10, I will increase next week

D) Seated DB 1arm Z-Press: 3 x 8-10 ea arm; rest 60sec b/t sides (moderate)

25 for 10, I will increase next week

5/14/15

30min AD

20min of 30 on 30 off

Avg hr 137, max 170, cals 423

5/13/15

Bending + Single-leg Squatting Assistance

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

Good work

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

Felt this big time in lumbosacral junction and to R superior SIJ when doing L arm.

C) Stability Disc Rings Assisted Shrimp Squats: @3121 tempo, 3 x 10-12 ea leg; rest 60sec b/t legs

Felt more stable this week. L foot didn't want to role forward off disc

D) Strict Towel-Grip Pull-ups: @21x1 tempo, 4 x 10; rest as needed to complete as Rx'd

On rope

5,5

5,5

5,4,1

5,4,1

E) ABwheel Roll-out: accumulate 35 total reps (slow, controlled)

Time: 5:30

5 more reps this week in almost 2 min faster and better technique