Friday, July 4, 2014 and Saturday, July 5, 2014

Friday

A
RDL - 3 x 6 - build, rest 2 min

Result: 225 / 275 / 275

B
Close Grip Bench - 3 x 5 - build, rest 2 min

Result: 225 / 255 / 255

C1
Partner Assisted Glute Ham Raise from Floor - 5 x 5, rest 60s

C2
Weighted Bar Dips - 5 x AMRAP @ 20#, rest 2 min

Result: 12 / 13 / 10 / 10 / 11

Rough.

D
5 min EMOM - 10 Deadlift @ 225# - focus on perfect form

This was good. Felt very efficient with all of these. Kept most of the focus on super tight core and flat back.

E
Strict HSPU - 30 reps - not for time, focus on developing motor patterns

Result: 10 / 5 / 5 / 5 / 4 / 1

This was tough. I was really bummed that I didn't do 3 sets of 10, however, after the move. I'm spent. Tomorrow is gonna hurt.

SATURDAY

10 x 200m run @ 85% effort, rest 90s

Result: :48 / :47 / :47 / :46 / :48 / :48 / :49 / :49 / :51 / :50

It would have been nice to have done this on a track. This was rough. Bummed I couldn't keep them all under :50.

Overall, I guess I have to take what I can get after this week. Moving was very physically stressful plus all of the issues with the AC unit when we got settled. I felt bad for my parents. They bought Rachel and me a hotel room and they stayed in the hot house with the dog. No hotels in the area are dog friendly. Not cool. Anyway, AC is working well now and all of it is in the past. It's time to get back in gear. I'm looking forward to this upcoming week.