May 9th to May 13th, 2014

5-9-14 Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd

A. OHS @ 55X1, 3-3-2-2-2, 2 min - moderate, full depth, tight in bottom

B. Weighted Supinated Grip Chin-up Cluster @ 20X0, 1.1.1 x 5 sets, 2 min 

C. 1 strict pronated chin-up every 10 sec for up to 10 mins - perform full ROM on concentric and eccentric

D. Row Sprint, 20 sec all out x 10 sets, 2 min

A. 85,95,105,125,125
B. 70,70,75,75,78
C. complete all 10 mins, Pretty easy.  Added a few extra reps throughout. 
D. 123,129,130,130,130,129,124,124,125,123   meters. 

Day 6 - LBC + 30 min MAP Low %’s

EMOM x 12 min:

1st - 30 sec weighted R Side Bridge

2nd - 30 sec L Arm Farmer Hold @ 40kg KB

3rd - 30 sec weighted L Side Bridge

4th - 30 sec R Arm Farmer Hold @ 40kg KB

+

30 min @ 75%/moderate effort:

15 cal AirDyne

5 Right Arm KB Clean and Press @ 16kg

15 cal AirDyne

5 Left Arm KB Clean and Press @ 16kg

15 cal AirDyne

15 Burpees

EMOM- complete

7 rounds plus 41.

This week I started doing the Crossover Symmetry activation protocol for warm-up each workout. Felt pretty good for OHS yesterday

Day 7 - RDL int + FSq mod + SL int

A. Romanian Deadlift @ 21X1, 4-5 reps x 4 sets, 3 min - pause 1 sec with plates about 2-3” off floor

B. Front Squat @ 50X1, 3-4 reps x 5 sets, 3 min - moderate

C. DB Reverse Lunges, 6-6-6-15-15/leg, 1 min b/t legs - no alternating b/t legs

A. 235,255,275,275,275
B. 155,165,175,185,195.  Felt good here. I think my positioning has improved.
C. Did not have access to heavy DB today so used BB for the 6s.  185,185,185,   45#/h for the 15s.

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

Seated Barbell Press @ 33X0, 4-6 reps x 5 sets, 3 min

+

8 x 90 sec AirDyne @ 85-90%/90 sec AirDyne @ 50%

During warm-up I ran 400m in 1:40. Very easy pace focusing on gait. Slight pain in achilles towards end of run. Gait is slowly improving. 

Seated BB press, no chair back.   105x6,115x6, 120x5,120x5, 120x4

AD 483 cals total.  ~45/15cals during early sets.  Slowed to ~39/16 cals during the late sets. 

Day 9 - off