New Template, :Introducing new movements. 3-12-14 to 3-18-14.

New template 

 3-12-14 Week 1

Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A1. Seated DB OH Press @ 30X0, 6-9 reps x 5 sets, 1:30 min

A2. Weighted Pronated Chin-up @ 20X0, 4-6 reps x 5 sets, 1:30 min

B. Deadlift @ 5010, 10 lite reps x 5 sets, 2 min

C. 3 min goal pace x 3 efforts, rest as needed b/t - for 3 mins, keep a pace that is MORE than what you believe you are capable of for 10 mins. Rest as needed, do it again.

A1. 45x9, 55x8, 55x7, 55x7, 55x7

A2. 55x 5, 55x5, 55x5, 55x5, 55x4

B. 135,  155x 4. 

C.  89 cals, 80 cals, 80 cals. Rested 8 minutes between.  Was hoping to keep the output around 90 per set. Didn't quite dig in like I needed to . 

Thursday - GHR + Goblet Squat + LBC + ABC (flexion) + Post Delt/Scap

A. GH Raises, 5 good reps x 5 sets, 1 min - use a tempo that you can handle

B. Goblet Squat @ 5010, 10 lite reps x 5 sets, rest as needed

C. Standing Single Arm Farmer Hold, AMSAP x 1 set per hand @ 88lb KB, 2 min b/t sides

D. Posterior Delt/Scap extra work

A. complete. Use bands for last 4 sets. I have been doing 20-30 GH raises in warm-up for a few weeks so I was ready to increase the difficulty a bit. 
B. 35# x 3, 45x2. 
C. 121s LA,  124s RA
D. complete. 

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift, 1 moderate effort rep every 30 sec x 15 minutes - drop every rep, pick up the load slowly, feel the movement, brace, be tight

B. DB Russian Step-ups on low box, 8/leg x 5 sets, 30 sec b/t legs

C. 500m Row @ high effort x 5 sets, 3 min b/t efforts

A. 4 mins at 185, 4 mins at 205, 8 mins at 225.
B. with 20#/h.  Slow controlled. 
C. 1:38.5, 1:37, 1:37.5, 1:35.7, 1:37.4

Sunday - Press int + Deadlift slow + AD LP1-->LP2 

A. Press @ 11X1, work to a triple

B. Deadlift @ 3030, 10 moderate reps x 5 sets, rest as needed

C. AirDyne, 30 sec @ 97% x 6 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 155
B. 165,185,195,195,195
C. on old bike that doesn't score as well.  31,28,26,26,25,24 cals.   
D. complete

Monday - GHR + Goblet Squat + AD MAP

A. GH Raises, 5 good reps x 6 sets, 1 min

B. Goblet Squat @ 5010, 10 lite reps x 5 sets, rest as needed

C. AirDyne, 3 min @ 85-90%/3 min @ 50% x 5 sets

A. 3 sets with band.  3 sets with and 10# plate across chest. 
B. complete @ 45 lbs. Positions feel good. Still slightly compromised from limited left ankle mobility. 
C. 78,75,67,71,72 cals. Yesterday's 30s were good. Today 3 mins, not so good. I'd like to be in the mid 80 cals for these repeats.