May 14th to May 18th, 2014

Day 10 - BSq mod + Thruster mod + Horizontal CP

A. Back Squat @ 50X1, 4-6 reps x 5 sets, 3 min

B. DB Thrusters, 8-12 reps x 5 sets, 1:30 min

C1. CGBP @ 40X0, 6-8 reps x 5 sets, 1 min

C2. Ring Rows @ 20X2, 6-8 reps x 5 sets, 1 min

D. Low Incline Trap 3 Raise @ 2020, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs

E. Wall Slides, 30 sec movement x 5 sets, rest as needed b/t

A. 205,225,235, 245x4,245x4.  Weight wasn't too bad, tempo was rough on sets 4 and 5. Didn't force any reps. 

B. with 45#/h   10,11,12,9,9.  Really copped out here with the low reps. 

c1. 165, 175x6, 175x6, 175x6, 175x6.  No forced reps.

c2. 8,8,6,6,6,. 

D. complete with 8#/h. 

E. complete. 

used crossover symmetry for warm-up and cool down. 

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

touch n go DL @ 20X0, work to a challenging set of 8 - only one real tough effort

+

10 sets @ high effort:

9 cal AirDyne

6 alternating db power snatch - 65lb

6 hand release burpees

1 min b/t sets

*Mix and match work order each set

DL 340x8. Was challenging but a bit more in there. 

all sets between 43 and 47s. Felt good.   

Day 12 - Push Strength + Push Stamina + AD ALEnd

A. Press @ 20X0, 3-3-3-2-2-2, 3 min

B. Push Press @ 10X0, 10-15 moderate effort reps x 4 sets, 2 min

C. AirDyne, 12 sec ALL OUT x 8 sets, 2:30 min

A. 145x3, 145x3, 145x3. 152x2, 155x1.  Stopped here as shoulder was not firing correctly. 1RM from a few months ago is 180, not sure what the issue is. Seems like it is related to achy shoulder. 

B. skipped as shoulder isn't right. 
C. 19-20 cals for first 5 sets. 17-18 cals for last 3 sets. I was feeling awful towards end of this. Pretty tough.

Day 13 - off

Day 14 - off