4-30-14 to 5-4-14

4-30-14 Day 10 - BSq mod + Thruster mod + Horizontal CP

A. Back Squat @ 50X1, 6-8 reps x 4 sets, 3 min

B. Thruster, 5-4-3-2-1, 1:30 min - moderate, increase per set

C1. Ring Push-ups @ 50X0, 8 reps x 5 sets, 1 min

C2. Ring Rows @ 50X0, 4-6 reps x 5 sets, 1 min

D. Low Incline Trap 3 Raise @ 2016, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs

A. 155,175,195,205, all for 8 reps. Felt good. Achilles doesn't seem to be limiter at all. Excited to progress here. 

B. 125x5,135x4,145x3,155x2,165x1. 

C1 complete. Easy.

C2. complete 6 reps per set. Last couple sets got a bit tough. 

D. 8# x 5 reps x 5 sets.  Wow. I need the work here. This was hard. 

5-1-14 Day 11 - tng DL int + mixed MAP sets (short int)

Fat Bar Deadlift @ 20X0, work to a challenging set of 5 - I want you to switch back and forth with over/under hand grip, alternate each set

+

10 sets @ high effort:

10 air squats

8 kbs - 24kg

6 no push-up burpees

45 sec b/t sets

Up to 385# x 5 reps with mixed grip for DL. Last rep had to reset back at bottom so tempo was off. 

all 10 sets complete unbroken and fast. ~41s per set. This was pretty easy. 

Day 12 - Push Strength + Push Stamina + AD ALEnd

A. Press @ 11X1, 3-2-1-3-2-1, 2 min - heavy on 2nd wave

B. 1 HSPU every 20 sec x 30 total reps - adjust depth as needed to challenge yourself

C. AirDyne, 10 sec ALL OUT x 8 sets, 2 min

A. 135,145,155   145,160,170
B. completed 24 reps. no depth. first time doing HSPU in ~5 months.
C. complete 14 cals, 15 cals x 7, 14 x 2. 

Day 13 - off

Day 14 - off