Monday, July 20, 2015

AM

A

Squat Clean - 1 rep on the min for 10min @ 245# (perfect mechanics across)

Felt good. 

B

DB/KB 2arm Single-leg RDL - 3 x 6-8 ea leg; rest 60sec (mod-heavy)

70# KB across. This was the heaviest we had at the gym and, honestly, this is as heavy as I wanted to go anyway. 

C

DB 2arm Seated Shoulder Press - 3 x 6-8; rest 2min (mod-heavy)

Result: 60# across x 8 across

Kept it light-mod because it was the pressing stuff that set off my neck last week. 

D

24"" Box Lateral Step-up - 4 x 6-8 ea leg; rest 60sec b/t legs (should be starting from full-depth squat, use opposite leg for assistance)

Felt relatively confident with these. Left leg is a little more handicapped than the right. 

PM

AD/Row - 60min @ EN1

(everyday work)

30 min row (2:20.1/500m avg, 6137m)

30 min AD

Nice and smooth. My butt tends to get a little agitated with the hour of sitting but it's nothing terrible. Just a small annoyance.