6-6- 14 Day 5 - OHS work + Pull Strength + Pull Stamina + Row ALEnd
A. Lower Trap work - one are at a time
B. Weighted Parallel Grip Chin-up on Rings @ 22X2, build to a max set of 2
C. Weighted Supinated Chin-up @ 20X0, build to a max set of 5
D. AMRAP Strict Pronated Chest to Bar in 2 mins
D. Row Sprint, 25 sec all out x 8 sets, 2:15 min
A. complete.
B. 70#. 2s pause at top is tough.
C. 50.
D. 18. these went fast.
E. 161,161,159,158,156,150,155,150. Felt very good first 2 sets. Would be interesting to see where 500m time is at.
Day 6 - LBC + 30 min MAP Low %’s
4 sets:
30 sec Weighted Right Side Bridge
30 sec rest
30 sec Left Arm Farmer Carry @ 40kg KB
30 sec rest
30 sec Weighted Left Side Bridge
30 sec rest
30 sec Right Arm Farmer Carry @ 40kg KB
30 sec rest
+
30 min @ 75%/moderate effort:
10 lite alternating db power snatch
20 cal rowing
20 walking lunges
20 cal airdyne
9 rounds plus 10 snatch. KB snatch w/ 35#
Day 7 - RDL int + FSq mod + SL int
A. Romanian Deadlift @ 22X1, build to a tough set of 2 - 2 sec pause with plates a few inches off the floor
B. Front Squat @ 50X1, work to a single
C. Front Rack Barbell Walking Lunges, 6 moderate effort reps (i.e. 3/leg) per min x 10 mins
B. 285 with knee sleeves and oly shoes. Warm-up sets were in flats. Built to a 225 clean and front squat during build up.
C. 135x3, 145x1, 155x4, 165x2
Here is the 225 clean + front squat. Maybe a bit fast on the tempo, and caught clean a bit forward on the toes. Easy fix there. Moderate effort. Those legs are SCRAWNY! Happy to be here easily. 6 months since surgery. Hope to be back to 300# clean by end of year, maybe earlier.
6-9-14 Day 8 - Press stamina + AD MAP (60/60—>120/120)
External Rotation work - one arm at a time
+
Scap Protraction work - one arm at a time
+
4 x 180 sec AirDyne @ 85-90%/180 sec AirDyne @ 50%
85,81,77,79 calories per working set. 422 overall. Old Airdyne at home.
Day 9 - off
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