May 23rd to May 26th, 2014

Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd

A. Lower Trap work

B. Weighted Pronated Grip Chin-ups @ 50X0, 2-3 reps x 3 sets, 2 min 

C. AMRAP Strict Pronated Chin-ups x 3 sets, 2 min

D. Row Sprint, 20 sec all out x 10 sets, 1:40 min

A. scap wall slides and prone y's.  also did Crossover Symmetry activation. 

B. 60,70,70.  Tough tempo.

C. 16,11,10

D. 129m, 124,123,,123,114,129,128,122,124,114.   More like 97%. Shorter rest was tough.

Day 6 - LBC + 30 min MAP Low %’s

Single Arm Farmer Hold, 60 sec per arm x 2 sets, rest as needed - start @ 40kg 

+

Side Bridge, 60 sec hold x 2 sets, rest as needed b/t (skip these if side bridge bothers elbows)

+

30 min @ 75%/moderate effort:

300 cal AirDyne

50 No Push-up Burpees

Row for cal in remaining time

complete.  88,98.
complete. No breaks.  Elbow is fine.  Shoulder is problem. 

210 cals, 3100m.  AD done in 15 mins. 

Day 7 - RDL int + FSq mod + SL int

A. Romanian Deadlift @ 20X0, 2-3 reps x 5 sets, 3 min

B. Front Squat @ 50X1, 2-3 reps x 5 sets, 3 min - moderate

C. Single Arm Walking Lunges, 10/leg x 5 sets, 2 min - alternate arms after 10 reps, start @ 32kg

A. 275,305,325,335,345
B. 185,205,215,225,225
C. 70,70,80,85,85. 

5-26-14 Day 8 - Press stamina + AD MAP (60/60—>120/120)

External Rotation work

+

Scap Protraction work with bands (i.e. like ecap push-ups)

+

6 x 120 sec AirDyne @ 85-90%/120 sec AirDyne @ 50%

Cubans, l-lateral raise, band external rotation, side lying raises, supine external rotation

tiger walk with band

426 calories total.   90% sets: 60,58,50,52,54,56

Day 9 - off