august 14, 2015

3 sets - warm-up pace:
16 hollow body rock done
8 belly facing wall shoulder touches good
2-3 negative ring dip (aim for 10 sec descent) 3 each time, solid 6 seconds
1-3 single leg deck squats per leg 3 each time, first set was ugly then I figured it out, no issues after that

A. Power Clean; Build to a 1 RM 175, 8lb PR (3 attempts at 180) 

B1. DB bench press @31x0; 8-10 reps x3 sets; rest 45 sec. 10 each time, 30#/h (we don't have 35# db sadly, otherwise I would go up)
B2. bb front rack- in place reverse lunge; 4-6/leg x3 sets; rest 90 sec. Unsure of a good weight for this, so went light figuring I can work up- 65# for 6 each leg each time.

 +

50m shuttle run @ 100%
rest 3 min
x4-5 sets
25m out, 25m back
10.03
9.97
9.97
9.93
10.15

august 8, 2015

3 sets - warm-up pace:
12 hollow body rock
6 belly facing wall shoulder touches
1 negative ring dip (aim for 10 sec descent)
1-3 neutral grip pull-up on rings- strict
Done

A. bench press; 10-8-6; rest 2-3 min 75/85/95
B. emom 10 min
odd- T2B amrap -3 6/5/5/5/5
even- in place reverse lunge- dbl kb fr; 14-16 total- 35# 14s
+
30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
24/21/15/14
+

20 min aerobic work @Z1- your choice Run/walk

july 25, 2015

3 sets - warm-up pace:
12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 6-7 sec avg
1-3 neutral grip pull-up on rings- strict 3/3/2

A. bench press; emom 8 min; 2 reps @100# no failures
B. emom 10 min
odd- ball slams x10-12 12's @ 20#
even- in place reverse lunge- single kb; 6-8/leg- 35# 8's

+

30 sec AD @ 110% for cals
rest 3-4 min
x4-5 sets
25/24/17/14

+

20 min aerobic work @Z1- your choice walked

july 19, 2015

3 sets - warm-up pace:

12 hollow body rock done
6 belly facing wall shoulder touches done
1 negative ring dip (aim for 10 sec descent) 7/7/6 sec
1-3 neutral grip pull-up on rings 3 (Are these supposed to be strict? I've been kipping but since you've put so few in I'm second-guessing myself.)

+

A. Power Clean Bench press; Build to a 1 RM 125, not close grip. Can't do PC because of calf. 
B. FT: 25 PC Bench press @ 75% A. 93# 4:55

C1. DB bench press skull crushers @31x0; 8-10 reps x3 sets; rest 45 sec. 10# dumbbells at same tempo
C2. in place reverse lunge- single kb; 4-6/leg x3 sets; rest 90 sec. 26#, can go up.

+

30 sec AD @ 90%
30 sec AD @ easy spin
x21
done