4-23-14 to 4-30-14

4-23-14  Day 3 - ABC + 30 min MAP Low %’s

EMOM x 10 mins:

1st - 6-8 sec L Sit on Rings

2nd - 6-8 sec L Sit from bar

+

30 min @ 75% effort:

50 cals AirDyne

20 KBS - 24kg

50 cals Rowing

20 Air Squats

complete. 

4 rds + 1 calorie. 

Day 4 - off

4-25-14 Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd

A. OHS @ 22X1, 5-4-3-2-1, 2 min - moderate effort

B. Weighted Wide Grip Pronated Chin-up @ 30X0, 2-3 reps x 3 sets, 3 min

C. AMRAP Strict Pronated Chest to Bar x 3 sets, 3 min

D. Row Sprint, 20 sec near all out x 8 sets, 2 min

A. 85,95,105,125,135. Lower half felt fine. Right shoulder felt a bit wonky. 

B. 70x3,75x3,80x2

C. 10,8,7

D. 122m ,125,122,124,127,126,124,122

Day 6 - LBC + 30 min MAP Low %’s

Weighted Side Bridges, 30 sec per side x 5 sets per side, rest as needed b/t

+

30 min @ 75%/moderate effort:

(2k Row buy-in)

30 sec front bridge

20 alternating step-ups onto 20” box

10 right arm hang kb snatch @ 16kg

10 left arm hang kb snatch @ 16kg

8 rounds plus 30s bridge and 20 step-ups. Row at an easy 7:30

Day 7 - RDL int + FSq mod + SL int

A. Romanian Deadlift @ 20X0, 5-5-3-3, 3 min - tap plates to floor at the bottom

B. Front Squat @ 50X1, 4-5 reps x 5 sets, 3 min - moderate

C. DB Split Squats @ 30X0, 6-8/leg x 5 sets, 1 min b/t legs

A. 235x5, 265x5, 305x3, 305x3
B.115,135,155,165,165 all for 5 reps. Felt pretty good. Lower half is fine. 
C. 55#/ h, 70, 80,80, 80.  7 and 6 reps with left leg for last 2 sets. All other sets with 8 per leg. 

4-28-14 Day 8 - Press stamina + AD MAP (60/60—>120/120)

Press @ 11X1, 10-15 reps x 3 sets, 3 min

+

10 x 60 sec AirDyne @ 85-90%/60 sec AirDyne @ 50%

Press 105x12, 105x10, 105x10. 
403 calories on AD.  31/11 early, slowed to ~27/10 late. 

4-29-14 Day 9 - off