Monday, February 8, 2016

Deck Squat -> Pistol Progressions - 10min

+

A

BB Back Rack RLE Split Squat - 3 x 6-8 ea leg; rest 90sec (135-155#)

 

Forgotten how difficult these can be. I'm glad that they were low volume. 

 

B

KB 2-arm Single Leg DL - 3 x 6-8 ea leg; rest 90sec (up to 70# ea hand)

 

Result: 70# across in each

 

I strongly prefer the KB in each hand than the barbell movement. This was heavy, don't get me wrong, but it was good.

 

+

EMOM for 15min

Min-1 - 5 MODERATE bench press - 225# across (started with 275#, but that got tough, quick)

Min-2 - 5 strict Pull-ups (CTB if possible) - regular pull-ups, wasn't feeling sC2B

Min-3 - 5 strict HSPU - 5 / 5 / 3+2 / 3+2 / 2+2+1...balls these were tough tonight

+

EMOM for 15min

Min-1 - 10 Russian KB Swings @ 2p - butter, this was a nice recovery every round

Min-2 - 10cals AB @ moderate ANAEROBIC pace (~900-1000W) - averaged 1000+, this caught up to me after the fact, not during. Each round took about 10 seconds,

Min-3 - 20sec 1-arm Farmers Carry w/ Right + 20sec 1-arm Farmers Carry w/ Left - butter

 

Extra work:

 

40 min EMOM

1) 5 T2B + Z1 AD

2) 15 dubs + Z1 AD

3) 5 box jump @ 20" + Z1 AD

4) 3 kHSPU + Z1 AD

5) 5 burps + Z1 AD

 

I did this with the 6:15p class because there was only 1 member signed up and this particular member has a reputation of quitting or going home whenever it is just her in class. I felt obligated to jump in with her. I kept it very Zone 1 and made sure to coach more than move. Overall, I'd say that I did about 95% of the total work in this EMOM...I did that because I wasn't sure how mad you'd be at me for doing it. 

 

Outside of this portion, my tits are going to be sore as fuck from all that bench press. That's the highest amount of volume with bench that we've done in a while, I think.