May 19th to May 22nd, 2014

Cycle 3

Day 1 - DL int + BSq mod + Step-up Stamina

A. Deadlift @ 11X1, work to a challenging set of 3

B. Back Squat @ 50X1, 4-4-3-3-3, 2 min

C. Back Rack Barbell Russian Step-ups onto 20” box, 10/leg x 5 sets, 30 sec b/t legs

A. 415. Could've probably handled a bit more. 

B. 225,240,255,275,285.  Tempo felt right on. 

C. 95,105,105,105,105.  Realized on my last set I was using trail leg a bit. Will need to lower weight to better isolate. I seem to do better with other single leg exercises, in terms of isolating the working leg.  

Day 2 - Press int + Ring MU’s + GHR + AD ALEnd

A. External Rotation variation

B. Scapular retraction variation with straight elbow

C. GH Raises @ 30X0, 4-6 reps x 6 sets, 1:30 min

D. AirDyne, 12 sec ALL OUT x 8 sets, 2 min b/t

A + B complete.  also did the ironscap routine from Crossover Symmetry. 
C. used a band around neck plus 10#, 20#, 25#,25#,25#,25#  x 6 reps per set. 
D. 19,19,19,20,17,19,20,19 cals.

I also did some DU's and ran ~800m in warm-up. Feeling better. 

Day 3 - ABC + 30 min MAP Low %’s

Accumulate 3 minutes of L Sit from Rings

+

30 min @ 75% effort:

500m Row

20 Walking Lunges

20 Russian KBS - 24kg

200ft Left Arm Farmer Carry - 32kg KB

200ft Right Arm Farmer Carry - 32kg KB

L-sit complete.

6 rounds plus 130m. Did the WL with 30# sandbag on back rack. Everything unbroken. Farmer carry got tough towards the end.