March 19th, 2014

Week 2

3-19-14 Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A. Standing Single Arm KB Press @ 30X3, AMRAP @ 24kg x 3 sets per arm, 1 min b/t arms

B1. Weighted Wide Grip Pronated Chin-up @ 20X0, 4-6 reps x 5 sets, 10 sec

B2. Deadlift @ 5010, 10 moderate reps x 5 sets, 2 min - make sure you are using your clean grip

C. 2 min AirDyne goal pace x 5 efforts, rest as needed b/t

A. 8 per arm x 3 sets.

B1. 55# x 5 per set

B2. 185# per set.

C. 58 cals, 55,57,53,55 

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A. GH Raise Drop Set @ 40X0, 5.5 x 5 sets, 2 min - 10 sec rest b/t 5's

B. Goblet Squat @ 3310, 10 lite reps x 5 sets, rest as needed

C1. Weighted Side Bridges, 20 sec x 6 sets per side, 10 sec b/t sides - alternate which side goes first each set

C2. L Sit on Rings, 10 sec x 6 sets, 2 min

D. Posterior Delt/Scap extra work

A. finished with 20# x 5, 10# x 5. 
B. 35# for 3 sets.  Did 45# front squat for 2 sets.  Didn't seem too bad. 
C1. complete with 19# chain
C2. complete
D.  skipped, short on time. Shoulder feeling great, pec still has a bit of ache in dip position.  

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift, 1 moderate effort rep every 20 sec x 10 minutes - drop every rep, pick up the load quickly

B. Front Rack Barbell Russian Step-ups on low box, 15/leg x 4 sets, 45 sec b/t legs

C. 600m Row @ 1:39/500m x 5 sets, 3 min b/t efforts

A. started at 185 did most at 285#
B. 55#. Is very awkward on step down so very light loading. 
C. complete, right at 1:39. Got tough but not terrible. 

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, work to a double

B. Deadlift @ 3030, 8 moderate reps x 5 sets, rest as needed

C. AirDyne, 40 sec @ 97% x 5 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 165
B. 185,205,225,225,225
C. 35,34,28,27,26 cals. 
D. complete

Monday - GHR + Goblet Squat + AD MAP

A. GH Raise Cluster @ 20X0, 5.5.5 x 3 sets, 3 min - same intensity per set

B. Goblet Squat @ 33X1, 10 lite reps x 5 sets, rest as needed

C. AirDyne, 4 min @ 85-90%/4 min @ 50% x 4 sets

A. 20#,10#,10# each set x 3. 
B. 35,35,45,55,55.  Used barbell front squat for last 3 sets. 
C. 98,97,91,89 calories.