May 5 to May 8, 2014

Cycle 2

5-5-14   Day 1 - DL int + BSq mod + Step-up Stamina

A. Deadlift @ 11X1, work to a challenging set of 5

B. Back Squat @ 50X1, 5-6 reps x 5 sets, 2 min - moderate loading

C. DB Russian Step-ups onto 20” box, 10/leg x 5 sets, 45 sec b/t legs

A. 395

B. 185,195,205,215,215

C. 30, 35x 4 

5-6-14  Day 2 - Press int + Ring MU’s + GHR + AD ALEnd

A. Press @ 30X0, 3-5 reps x 5 sets, 3 min

B. Ring Muscle-ups, 2 reps per min x 5 mins

C. GH Raises @ 30X0, 6-8 reps x 5 sets, 2 min

D. AirDyne, 10 sec ALL OUT x 8 sets, 1:45 min b/t

A. 125x5, 130x4, 135x4, 140x3, 140x3.  My press has taken a massive nose dive. 
B. complete. Felt pretty easy.
C. with 20#, 25#, 25, 25,35x7. 
D. complete, rested 1:40 as I rested only 1:50 last time I did this. 15,15 cals per set. 

Day 3 - ABC + 30 min MAP Low %’s

EMOM x 10 mins:

1st - 8-10 sec L Sit on Rings

2nd - 8-10 sec L Sit from bar

+

30 min @ 75% effort:

250 cal AD

25 burpees - no jump

10 kbs - 24kg x 10 sets - 5-8 breaths b/t reps

25 burpees - no jump

Row for cal in remaining time

complete.  130 cals. ~12:30 for AD. Had ~7:15 on rower.