Monday, January 25, 2016
Deck Squat -> Pistol Progressions - 10min
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A
HB Back Squat - 5,5,3,3; rest 3min (build to mod-heavy)
Result: 315 / 405 / 435 / 455
I didn't like how my 315# warm-ups felt so I rocked out a few sets with it and counted one as my set of 5 for times sake. Pretty happy that I could hit 455# for a triple.
B
Clean Grip RDL - 5,5,3,3; rest 3min (build to mod-heavy)
Result: 295 / 315 / 335 / 355
Got a little heavy toward the head, but still pretty manageable. Hammies pretty pretty lit up the next day, though.
C
Shoulder press - 5,5,3,3; rest 3min (build to mod-heavy)
Result: 185 / 205 / 225 / 235
Cool deal here. Given how my wrist, elbow, and shoulder joints have been feeling lately, I didn't expect to perform this well.
D
BB Pendlay Row -5,5,3,3; rest 3min (build to mod-heavy)
Result: 185 / 205 / 225 / 225
Kept it at 225# for the last 2 sets due to a minor difficulty of maintaining strict movement.
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Medball hadn't shown up yet and I wasn't too happy about that. It didn't really matter though. I didn't have anywhere near enough time to do this before I had to teach.
Tuesday, January 26, 2016
A. IP Locomotion - 10min
B. Low-gait - 10min
C. Movement Play - 10min (include: Feet-elevated Gymnastics Bridge + Single/Double arm Rings Hanging + tuck levers)
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AB - 5 x 40sec @ 500-600W; rest 30sec
Rest 5min
x3
Moderately surprised here. The first couple of rounds really weren't that difficult at this wattage. Don't get me wrong, respiration definitely got up there, but fatigue wasn't the primary limiting factor. Maybe it's just because the AD is so new that it's easier to build up high wattage faster? I don't know. I'm probably just speaking out of my ass.
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NEW ED Core
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