Training Thursday and Friday July 19th, 2012

20th - 7AM

A. Split Jerk, build to a heavy single

B1. Push Press @ 10X0, 4-6 reps x 4 sets, 2 min

B2. Wtd Supinated Chin-ups @ 20X0, 5-4-3-2, 2 min

C. 21,18,15,12,9,6,3 rep rds for time:

Unbroken Chin-ups

Unbroken Ring Dips

A. 225. missed 235 because I can't lock out with left shoulder. Shoulder impingement is causing issues with jerks. The weight is flying up and would be an easy make with healthy shoulder. 

B1. 135, 155, 165 , 175(4)

B2. 30, 45, 65, 80

C.  8:51. Long rest before dips (~60s for big sets ~45s for middle sets) to ensure unbroken, almost no rest before chins. 

3 PM

15 x 20 sec Row Sprint ALL OUT, 2 min b/t sets (rest 10 minutes after sets 5 and 10)

in meters :  129,130,128,128,129
                     131,130,129,126,125
                     130,127,127,127,125


pleased to keep the output pretty much the same over the whole piece. I thought I would drop off more but am feeling better with these sessions.  

19th - 5AM

A1. Front Squat with Chains @ 20X1, 1 tough rep x 5 sets, 10 sec

A2. GH Raises @ 20X0, 6-8 reps x 5 sets, 4 min - add DB under chin

C. Barbell Split Squats @ 30X0, 6-8/leg x 3 sets, 1 min (1 min b.t legs) - rear foot elevated

D. Airdyne Sprint 15 sec ALL OUT every minute for 5 minutes

A1. 38lbs added of chains added to each.   235,255,265,265,270

A2. 45 lbs x 8 reps x 5 sets

C. 135 8,8  155 8 with left 6 with right.  155 8,6.   fell off tempo a couple times due to balance

D. 23, 20, 18, 16 , 13 cals.  Last set didn't have much left.