March 26th to March 31, 2014. Week 3

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

A1. Behind the Neck Press @ 33X1, 5 moderate effort reps x 5 sets, 2 min

A2. Weighted Wide Grip Pronated Chin-up @ 20X0, 2 reps x 5 sets, 10 sec

A3. Strict Pronated Chest to Bar Chin-up @ 20X0, 4-5 reps x 5 sets, 2 min

B. Deadlift @ 5010, 7 moderate reps x 5 sets, 2 min - make sure you are using your clean grip

C. 3 min AirDyne goal pace x 3 efforts, rest as needed b/t - try to improve scores from Wednesday, week 1

A1 95,105,115,115,115

A2 70,80,85,85,85

A3. 5,5,5,5,4

B. 185,205,215,215,215

C. 88,87,77 cals.     +3 total cals from last time.  Terrible 3rd set. Nothing left in legs. 

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

A. GH Raise @ 30X0, 15-12-9-6, 1:30 min - make it harder each set

B. Goblet Squat @ 20X0, 20 lite reps x 4 sets, rest as needed

C1. Single Arm Farmer Hold @ 40kg, 30 sec per side x 5 sets, 30 sec rest - no rest b/t arms

C2. L Sit from Chin-up Bar, 15 sec x 5 sets, 30 min

D. Posterior Delt/Scap extra work

A. 0, 8,15,25 # .

B. 25,35,45# front squat x 2. 

c1. complete.

c2. complete 5th set got a bit ugly. 

D. complete

Friday - Deadlift slow + Step-up + Row MAP

A. Fat Bar Deadlift Deadlift @ 30X0, 2 moderate effort reps per min x 10 min

B. DB Alternating Step-ups onto low box, 6 minutes continuous - increase load every 2 mins

C. 700m Row @ 1:39/500m x 4 sets, 4 min b/t efforts

A. 245 up to 315
B. 20,30,35# / h
C. 1:38.2, 1:37.9, 1:38.0, 1:38.1.   Not too bad. 

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

A. Press @ 11X1, work to a single

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

C. AirDyne, 50 sec @ 97% x 4 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 175
B. 235, 255, 265,265,265.  Did 15 push-ups after each set. Pec finally feels better. 
C. 37,38,34,33 cals. 
D. complete. 

Monday - GHR + Goblet Squat + AD MAP

A1. GH Raise @ 20X0, 15-20 tough reps x 4 sets, 10 sec

A2. Goblet Squat @ 20X0, 15 lite reps x 4 sets, 10 sec

A3. AirDyne, 50 cals @ high effort x 4 sets, 10 sec

A4. Goblet Squat @ 20X0, 15 lite reps x 4 sets, 4 min

A1. 20,18,18,18
A2. 35#
A3. 1:55, 2:15,2:15, 2:19
A4. 35#
Challenging workout. My legs blew up.

March 19th, 2014

Week 2

3-19-14 Wednesday - Press assistance/Pull stamina + Deadlift slow + AD pace endurance

A. Standing Single Arm KB Press @ 30X3, AMRAP @ 24kg x 3 sets per arm, 1 min b/t arms

B1. Weighted Wide Grip Pronated Chin-up @ 20X0, 4-6 reps x 5 sets, 10 sec

B2. Deadlift @ 5010, 10 moderate reps x 5 sets, 2 min - make sure you are using your clean grip

C. 2 min AirDyne goal pace x 5 efforts, rest as needed b/t

A. 8 per arm x 3 sets.

B1. 55# x 5 per set

B2. 185# per set.

C. 58 cals, 55,57,53,55 

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

A. GH Raise Drop Set @ 40X0, 5.5 x 5 sets, 2 min - 10 sec rest b/t 5's

B. Goblet Squat @ 3310, 10 lite reps x 5 sets, rest as needed

C1. Weighted Side Bridges, 20 sec x 6 sets per side, 10 sec b/t sides - alternate which side goes first each set

C2. L Sit on Rings, 10 sec x 6 sets, 2 min

D. Posterior Delt/Scap extra work

A. finished with 20# x 5, 10# x 5. 
B. 35# for 3 sets.  Did 45# front squat for 2 sets.  Didn't seem too bad. 
C1. complete with 19# chain
C2. complete
D.  skipped, short on time. Shoulder feeling great, pec still has a bit of ache in dip position.  

Friday - Deadlift slow + Step-up + Row MAP

A. Deadlift, 1 moderate effort rep every 20 sec x 10 minutes - drop every rep, pick up the load quickly

B. Front Rack Barbell Russian Step-ups on low box, 15/leg x 4 sets, 45 sec b/t legs

C. 600m Row @ 1:39/500m x 5 sets, 3 min b/t efforts

A. started at 185 did most at 285#
B. 55#. Is very awkward on step down so very light loading. 
C. complete, right at 1:39. Got tough but not terrible. 

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

A. Press @ 11X1, work to a double

B. Deadlift @ 3030, 8 moderate reps x 5 sets, rest as needed

C. AirDyne, 40 sec @ 97% x 5 sets, rest as needed

D. AirDyne, 10 min EZ Spin

A. 165
B. 185,205,225,225,225
C. 35,34,28,27,26 cals. 
D. complete

Monday - GHR + Goblet Squat + AD MAP

A. GH Raise Cluster @ 20X0, 5.5.5 x 3 sets, 3 min - same intensity per set

B. Goblet Squat @ 33X1, 10 lite reps x 5 sets, rest as needed

C. AirDyne, 4 min @ 85-90%/4 min @ 50% x 4 sets

A. 20#,10#,10# each set x 3. 
B. 35,35,45,55,55.  Used barbell front squat for last 3 sets. 
C. 98,97,91,89 calories. 

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.  

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. 

Week 4 February 19 to February 25, 2014

2-19-14 Wednesday - Bench int + Dip/CU int + ABC

A. Press, build to a heavy single

B1. Press @ 10X0, 3 reps @ 80% highest from A x 5 sets, 1:30 min

B2. Weighted Shoulder Width Grip Pronated Chin-ups @ 20X0, 3-4 reps x 5 sets, 1:30 min

C. FLR on Rings, 60 sec hold x 5 sets, rest as needed b/t

D. Scap/Posterior Delt work

A. 175. 

B1. 140

B2. 55,65,65,70,70x3

C. complete.

D. complete

2-20-14 Thursday - AD Supra Aerobic 

20 x 45 sec Airdyne @ 90-92%/90 sec Airdyne @ 50% - this should be the hardest interval we have done

+

15-20 min hip flexor/pec stretching

calories per set

27,26,26,25,24,22,23,25,24,24
21,22,25,23,24,25,21,24,23,24

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

A. Press @ 11X1, 2 reps @ 70% RM per min x 10 mins

B. One Arm KB Row Drop Set @ 30X0, 5.5 x 5 sets per arm, 1 min b/t arms - use lighter KB for second 5

C. Ring Rows @ 20X0, 6-9-12-15-20, 1:30 min

A. complete at 125.

B. 88#. 80#
C. complete.  Had to start to raise them for set of 15 and 20. 

+

3 x 7 min Airdyne @ 85-90%/7 min Airdyne @ 50%

166, 163, 156 calories for the working 7 minutes.

Saturday - off

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

A. Press @ 30X3, 3-2-1-2-3, 3 min

B. Scap/posterior Det work

C. Push-ups, AMRAP in 10 sec x 10 sets, 50 sec 

D. Straight Leg Rowing, 1k @ high effort @ damper 10

A. 145,155,170, 160(1), 145
B complete, Cubans, l-lateral raises, banded external rotoation.
C. subbed 15 KB press with 35#.  I have a pec minor strain going on so I need to hold off on horizontal pressing for a bit. 
D. 3:57.  I can start to use my legs a bit on rows. 

Monday - AD low %'s

60 min @ moderate effort:

60 cals Airdyne

30 sec Left Side Bridge

30 sec Right Side Bridge

15/leg low box russian step-ups

15 Hang Muscle Clean @ 65lbs

11 rounds plus 5 calories.  No warm-up just right into it. First round on bike was slowest. Everything else unbroken. ~3:00 min per bike round afer round 1. 

Week 3 Training 2-12-14 to 2-18-14

Week 3

2-12-14   Wednesday - Bench int + Dip/CU int + ABC

A. Bench Press @ 20X1, build to a tough set of 1

B1. Weighted Ring Dip Cluster @ 20X0, 1.1.1.1.1 x 4 sets, 1:45 min

B2. Weighted Shoulder Width Grip Pronated Chin-ups @ 22X2, 2-3 reps x 4 sets, 1:45 min

C. AMRAP Strict Ring Dip x 1 set

D. Hollow Rocks, 10 sec of good movement x 10 total sets, rest as needed b/t

E. Scap/Posterior Delt work

A. 250. Did not have a spotter so had to be conservative. Think 255/260 was in there. 

B1. 55,60,65,70 (3).  Just didn't have it for last 2 reps at 70#.

B2. 60,65,70,70.  

C.  23.

D. complete.

E. complete.  Cubans, l-lateral raises, side lying DB abduction, banded external rotation. 

+

posterior work

Deadlift  135x10, 155x10, 175x10.  Very easy, doesn't hurt at all. 

Back extensions  10,10,10

BSS 8 per leg at 20#.  Very easy. 

Air squats x 10,  Goblet Squat with 25# x 10.  Still felt good. 

The PT for my achilles is difficult. I had this awesome feeling when I started my PT that I was on my way back to health. That is NOT the case. I still have a really long way to go. When I first started the progress was quick. I couldn't balance at all on left leg on day 1. Day 3 I was having no problem balancing. Now the progress has slowed greatly and it isn't as easy to see the light at the end of tunnel. Everything I read said this was a 8 month injury. I'm only 9 weeks post -op but it is still hard to stomach. I still can't walk properly and the exercises are painful and discouraging. The progress is slow and there is still so much thickness surrounding the tendon. 

Thursday - AD Supra Aerobic 

30 x 30 sec Airdyne @ 90-92%/60 sec Airdyne @ 50% - again, try to push this 20 sec pace to the point of almost feeling "too hard" or "not recovered" for the next set

+

15-20 min hip flexor/pec stretching

704 calories I think. I didn't write it down and forgot.  Was getting 14-18 calories per 30s set. 18 at the beginning and 14 towards the end. 50% efforts got progressively slower towards end as well. 

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

A. Bench Press, 2 reps @ 80% RM per min x 10 mins

B. Single Arm Ring Rows @ 30X3, 4-5 tough reps x 5 sets/arm, 30 sec b/t arms - keep hips square, keep shoulders square

C. Ring Rows @ 20X0, 8-10 reps x 3 sets, 1 min

D. Weighted Side Bridges, 20 sec per side x 8 sets per side, 20 sec b/t sides

A. complete at 205#. 

B. complete. 

C. 10,10,8

D. complete.  first 5 sets with 19# chains. last 3 with 38#. 

Have a weird pain going on towards right pec. Previously my shoulder was the problem. It has moved towards the pec. I may have to decrease volume of benching/dips if it persists.  

Saturday - AD MAP

4 x 5 min Airdyne @ 85-90%/5 min Airdyne @ 50% 

+

15-20 min hip flexor/pec stretching

122,120,118,117 calories during the working sets. Decent effort and pacing today without a huge drop off. 

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

A. Medium Grip Bench Press @ 10X1, 2 reps @ 60% Bench 1 RM per min x 10 mins

B. Seated KB Press @ 24kg/arm @ 20X0, AMRAP x 4 sets, rest as needed

C. Scap/posterior Det work

D. 2 rounds time:

20 L Arm KB Rows @ 32kg

20 Ring Push-ups

20 R Arm KB Rows @ 32kg

20 Hand Release Push-ups

A. did 3 sets and shut it down. Have a shoulder/pec strain going on and this was aggravating it. 
B. 8,7,7,7.
C. complete
D. 5:55.  subbed DB tricep extensions with 45# and banded tricep pushdowns for the push-ups because of shoulder. 

Monday - AD low %'s

60 min @ moderate effort:

30 low box step-ups

15 Hang Muscle Snatch @ 20kg

60 sec front bridge

15 Shoulder Press @ 20kg

30 cals Airdyne

8 rounds in 52:30. Was a bit short on time so had to cut it there. 12" step-ups very controlled. Bridge was hardest part!

Week 2 February 5 to February 11, 2014

2/5/14  --Wednesday - Bench int + Dip/CU int + ABC

A. Bench Press @ 20X1, build to a tough set of 3 - remember that it is a 2 count on the eccentric, not a full 2 seconds, just needed to clarify that.

B1. Weighted Ring Dip Cluster @ 20X0, 3.2 x 5 sets, 2 min

B2. Weighted Wide Grip Pronated Chin-ups @ 20X0, 4-6 reps x 5 sets, 2 min

C. AMRAP Strict Supinated Chin-up x 1 set

D. L Sit from chin-up bar - accumulate 2 minutes of holding in shortest time possible

E. Scap/Posterior Delt work

A. 235 x 3.  Felt much better than last weeks 205x5. Think I fixed a technique error a bit. 

B1. 60#, 60#, 60#, 50#, 50#.   Reps started to get a little dicey so I lowered weight for last two sets. 

B2. 50# x 5 x 5 sets. 

C.  17.  Left bicep got tight/achey.

D. 7:30 minutes.  DId first 1:05 with chin at bar.  Did last :55 with straight arms. Not sure which one it was supposed to be. 

E. complete. Banded face pulls and banded external rotation. 

posterior introduction today
Deadlift 10x95#, 10x115, 10x135
KBS 10x 35# x 3 sets.
BSS unweighted.  2 sets of 8/ leg.

2-6-14-- Thursday - AD Supra Aerobic 

40 x 20 sec Airdyne @ 90-92%/40 sec Airdyne @ 50% - again, try to push this 20 sec pace to the point of almost feeling "too hard" or "not recovered" for the next set

+

15-20 min hip flexor/pec stretching

681 calories. 17/min. About 11 per 20s work and 6 for the 40s. 

2-7-14   Friday - Bench mod/emom + Horizontal Row int + LBC

A. Bench Press, 2 reps @ 77.5% RM per min x 12 mins

B. One Arm KB Rows @ 20X0, 5-8/arm x 6 sets, 30 sec b/t arms

C. Side Bridge, 30 sec per side x 5 sets, rest as needed b/t

D. Single Arm Farmers Hold, 60 sec per side x 3 sets, 60 sec b/t

A. Complete at 200#
B. 88# x 8 for 6 sets per arm.
C. complete. 
D. 88#, 113#, 113#.   used 88# and 25# KB to get to 113.  I'm working on getting a heavier DB

posterior work 

Back extensions 3 sets of 10.
BSS 2 sets of 8 reps/ leg at 15#. 

2-8-14   Saturday - AD MAP

7 x 3 min Airdyne @ 85-90%/3 min Airdyne @ 50% - aim for 70 cals plus every 3 mins

+

15-20 min hip flexor/pec stretching

76,73,72,73,72,71,71.    695 calories total. 50% got pretty slow last few sets. 

2-9-14   Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. CGBP @ 10X1, 3 reps @ 55% Bench 1 RM per min x 10 mins

B. Press @ 30X0, 4-3-2-1, 2 min

C. Scap/posterior Det work

D. Flat Bench DB Press, 50 reps @ 50/hand in fewest set possible - 1 min rest b/t sets

E. One Arm DB Rows @ 65lb/hand, 50 reps per arm in fastest time possible - no alternating arms during sets

A. complete @ 140#. 
B. 145,155,165x1, 170.  Bad bar path on missed rep at 165. 
C. complete, Cubans, lateral raises, side lying abduction and banded external rotation. 
D. I don't have 50# DB.  Used 55# per hand. Complete in 4 sets. 20 on 1st set. 
E. 3:01 for both arms. . 1:29 for right arm. 15s rest then left arm.  

2-10-14  Monday - AD low %'s

50 min @ moderate effort:

30 lite KBS

30 unanchored sit-ups

30 cals Airdyne

10 rounds flat.  35# swings for 4 rounds, 45# for 2 rounds, 55# for 4 rounds.