Week 5 February 26th to March 3rd, 2014 and week 6. March 5- March 11th, 2014

Week 6

3-5-14 Wednesday - Bench int + Dip/CU int + ABC

A. Press, build to a max

B. Weighted Pronated Grip Chin-up, build to a max

C. EMOM x 20 mins:

1st - 3 press @ 75% RM

2nd - 3 pronated chin-up @ 75% RM (remember, your 1 RM is your bodyweight + weight lifted)

D. Scap/Posterior Delt work

A. 180   - 3# PR.

B. 118  --3 # PR  + 192 bwt = 310

C. complete at 135.   Used 50# + bwt for pull-ups 

D. complete

Thursday - AD Supra Aerobic 

*Go for a good number of cals in the 2 mins, 60+

3 x 120 sec Airdyne @ 90-92%/240 sec Airdyne @ 50%

+

10 min rest

+

3 x 120 sec Airdyne @ 90-92%/240 sec Airdyne @ 50%

+

15-20 min hip flexor/pec stretching

53,54,48.  Was at home today and used a less generous older AD. Output was good, I think they would have been close to 60 cals on bike I have been using lately. 

53,48,53. 

Friday - Bench mod/emom + Horizontal Row int + LBC

A. Press @ 11X1, 3-2-1-3-2-1-3-2-1, 1:30 min - 3's @ 70%, 2's @ 80%, 1's @ 90%

B. Pendlay Rows @ 22X0, 5 moderate reps x 6 sets, 1:30 min

C. Standing Single Arm Farmers Hold, 60 sec holding @ 40kg KB x 3 sets, 1 min (1 min rest b/t sets)

D1. Ring Rows @ 20X0, 5 tough reps x 5 sets, 10 sec - supinated grip

D2. Ring Rows @ 20X0, 10 moderate reps x 5 sets, 10 sec - pronated grip

D3. Front Bridge, 60 sec x 5 sets, 2 min

A. 125,145,162, 125,145, 162(F)  125,145,157.   Press was a shit show today. Don't really know why. 

B. 95,95,105,105,105
C. complete.
D1, D2, D3 complete. 

3- 8-14 Saturday 

10 min Airdyne - full effort

262 calories.  12 calorie PR.   26 a minute for first 5 minutes.  Fell off a few calories per minute after but really grinded to keep it close and then 34 calories in last minute with a bunch of hard bursts.  Was in rough shape afterwards. Was pleased with performance and score. Want to keep pushing this and try to bump this up even higher. 

Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. Press @ 10X0, 2 reps per min x 10 mins - 4 min @ 115lbs, 3 min @ 125lbs, 3 min @ 135lbs

B. Strict Knees to Elbows, 50 reps in fewest sets possible - 30 sec b/t sets

C. One Arm KB Rows @ 20X2, 4-6/arm x 8 sets, 30 sec b/t arms

A. complete. press has been week last 2 workout. 135 was tougher than usual for 2. 
B.  5 sets.   18 in first set.  Less each set. 
C. 70#  for 4-5 per set.  Was difficult to hold the 2s.

Monday - AD low %'s

3k Row @ moderate effort

(1 min rest)

30 min @ moderate effort:

25 cals Adrienne

15 kbs - 24kg

(1 min rest)

3k Row @ moderate effort

did 1k row. was not up for training today and mid back didn't feel great.

10 rounds plus 25 cals.  Very moderate effort.

foam roll and a mid nap instead. I can row, but just wasn't up for a long session today. PT was mentally tough before hand. 

Week 5

2-26-14 Wednesday - Bench int + Dip/CU int + ABC

A. Press, build to a heavy double

B1. Press @ 10X0, AMRAP @ 70% RM x 3 sets, 2 min

B2. Weighted Supinated Grip Chin-up Cluster @ 20X0, 1.1.1.1.1.1 x 3 sets, 2 min

C. L Sit Hanging from Chin-up Bar, accumulate 1 minute of holding

D. L Sit on Rings, accumulate 1 minute of holding (stop if this bothers you pecs)

E. Scap/Posterior Delt work

A. 165

B1. 7,6,6 @ 125 lbs. 

B2. 60,65,70.  

C. complete

D. complete.  Hip flexors felt tight, made this hard.

E. complete. Cubans, L-lateral raise, side lying abduction and banded external rotation. 

2-27-14 Thursday - AD Supra Aerobic 

15 x 60 sec Airdyne @ 90-92%/120 sec Airdyne @ 50% - aim for 30+ per round

+

15-20 min hip flexor/pec stretching

33,33,34,33,34,32,33,32,31,32,31,32,33,32,31 calories per working set. 

2-28-14 Friday 

AM - Bench mod/emom + Horizontal Row int + LBC

A. Press @ 11X1, 1 rep @ 80% RM per min x 10 mins

B. Pendlay Rows @ 22X0, 10 lite reps x 5 sets, 1:30 min

C1. Standing Single Arm Farmers Hold, 30 sec holding @ 40kg KB x 5 sets, 1 min (no rest b/t sets)

C2. Ring Rows @ 30X3, 6-9 tough reps x 5 sets, 1 min

A. complete
B. 65,75,80,80,80
C1. complete
C2. complete

Saturday 

2 sets:

10 min Airdyne @ 90%+

20 min recovery b/t efforts

+

15-20 min hip flexor/pec stretching

246 cals 
232 cals
PR is 250.  Think I'd be towards 260ish at 100%. Had a strong finish on both which indicates to me I need to try and drop hammer with ~2 minutes left and then just hang on. 

Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. Press @ 22X2, 4-5 reps x 4 sets, 3 min

B1. Strict Knees to Elbows, 10 reps x 5 sets, 1 min

B2. Seated DB OH Press @ 20X0, 8-12 reps x 5 sets, 1 min

C. Ring Rows @ 20X0, 3 tough reps every 30 sec x 10 sets - use a supinated hand set-up

A. 135,140,140,140  --all 4 reps.
B1. complete
B2. 35x12, 45x10,45x10,45x12, 55x8 
C. complete

Monday - AD low %'s

60 min @ moderate effort:

1 mile Airdyne

500m Row

30 sec front bridge

15 lite KBS

30 sec front bridge

7 rounds.