2/5/14 --Wednesday - Bench int + Dip/CU int + ABC
A. Bench Press @ 20X1, build to a tough set of 3 - remember that it is a 2 count on the eccentric, not a full 2 seconds, just needed to clarify that.
B1. Weighted Ring Dip Cluster @ 20X0, 3.2 x 5 sets, 2 min
B2. Weighted Wide Grip Pronated Chin-ups @ 20X0, 4-6 reps x 5 sets, 2 min
C. AMRAP Strict Supinated Chin-up x 1 set
D. L Sit from chin-up bar - accumulate 2 minutes of holding in shortest time possible
E. Scap/Posterior Delt work
A. 235 x 3. Felt much better than last weeks 205x5. Think I fixed a technique error a bit.
B1. 60#, 60#, 60#, 50#, 50#. Reps started to get a little dicey so I lowered weight for last two sets.
B2. 50# x 5 x 5 sets.
C. 17. Left bicep got tight/achey.
D. 7:30 minutes. DId first 1:05 with chin at bar. Did last :55 with straight arms. Not sure which one it was supposed to be.
E. complete. Banded face pulls and banded external rotation.
posterior introduction today
Deadlift 10x95#, 10x115, 10x135
KBS 10x 35# x 3 sets.
BSS unweighted. 2 sets of 8/ leg.
posterior introduction today
Deadlift 10x95#, 10x115, 10x135
KBS 10x 35# x 3 sets.
BSS unweighted. 2 sets of 8/ leg.
2-6-14-- Thursday - AD Supra Aerobic
40 x 20 sec Airdyne @ 90-92%/40 sec Airdyne @ 50% - again, try to push this 20 sec pace to the point of almost feeling "too hard" or "not recovered" for the next set
+
15-20 min hip flexor/pec stretching
2-7-14 Friday - Bench mod/emom + Horizontal Row int + LBC
A. Bench Press, 2 reps @ 77.5% RM per min x 12 mins
B. One Arm KB Rows @ 20X0, 5-8/arm x 6 sets, 30 sec b/t arms
C. Side Bridge, 30 sec per side x 5 sets, rest as needed b/t
D. Single Arm Farmers Hold, 60 sec per side x 3 sets, 60 sec b/t
B. 88# x 8 for 6 sets per arm.
C. complete.
D. 88#, 113#, 113#. used 88# and 25# KB to get to 113. I'm working on getting a heavier DB
posterior work
Back extensions 3 sets of 10.BSS 2 sets of 8 reps/ leg at 15#.
2-8-14 Saturday - AD MAP
7 x 3 min Airdyne @ 85-90%/3 min Airdyne @ 50% - aim for 70 cals plus every 3 mins
+
15-20 min hip flexor/pec stretching
2-9-14 Sunday - Press int + Bench speed/emom + Horizontal CP stamina
A. CGBP @ 10X1, 3 reps @ 55% Bench 1 RM per min x 10 mins
B. Press @ 30X0, 4-3-2-1, 2 min
C. Scap/posterior Det work
D. Flat Bench DB Press, 50 reps @ 50/hand in fewest set possible - 1 min rest b/t sets
E. One Arm DB Rows @ 65lb/hand, 50 reps per arm in fastest time possible - no alternating arms during sets
B. 145,155,165x1, 170. Bad bar path on missed rep at 165.
C. complete, Cubans, lateral raises, side lying abduction and banded external rotation.
D. I don't have 50# DB. Used 55# per hand. Complete in 4 sets. 20 on 1st set.
E. 3:01 for both arms. . 1:29 for right arm. 15s rest then left arm.
2-10-14 Monday - AD low %'s
50 min @ moderate effort:
30 lite KBS
30 unanchored sit-ups
30 cals Airdyne
10 rounds flat. 35# swings for 4 rounds, 45# for 2 rounds, 55# for 4 rounds.
Are you still in the boot at al times and/or started any PT?
ReplyDeleteAlso, have you tried any Olympic lifts with one leg on a bench? I've been able to scale some WODs with that approach. Women's RX feels about like mens for hang cleans, hang snatches, push press, and KBS on one leg. Deadlifts I can even go closer to 80% of normal. 7 weeks as of yesterday for me but one legged off bench has kept me doing some met cons.
I'm in boot for any outside walking. In safe environment I can walk in shoes. Started PT a couple weeks ago.
ReplyDeleteI have not tried any Oly lifts off bench. I don't want to push it or risk anything. I am staying plenty fit with upper body workout and Airdyne.
I just started to include some KBS, back extensions, deadlifts and BSS into warm-up and between rests of what is listed. all at light weights.