Sunday, November 10, 2013

AD 1 mile @Z1
Rest walk 60 sec
x 10

Done. Slept great. Body feels good today but a little tight. Back isn't that bad from DL's surprisingly.
A. KB Press; 5-7/arm x 3; rest 120 sec
2pd for all sets. Heaviest I have but was perfect.
7 reps for all sets. Felt strong.

B. Incline bench press; build to a 3 RM in 8 sets
250, felt really awkward. Maybe on the setup I have
on my bench. Just felt uncomfortable in the shoulders.
Way more there.

C1. Pendlay row; 6-8 x 3; rest 30 sec
165, 185, 195
Felt good.

C2. Ring push up; 20,20,20; rest 30 sec
UB and surprisingly easy.
C3. DU’s x 50; rest 2 min
Fast and UB.
5 rounds for time:
20m FW (100#/h)
10 burpee box jump overs
50m yoke (HEAVY)

rest 5 min

10 min @ 80%:
Row 250m
6 CTB chin up
6 box jumps (step down) 30"

rest 5 min

10 min @ 80%:
10 WB 20# to 10ft
run 200m
10 cals AD

125# for FW
BBJ overs slow and steady, lower back just lit up.
520# on yoke, heavy today. Lit up lower back
Felt good to grind though.
PHSPU's - 12", all Sets unbroken and easy.
Super pumped about those!


5 rounds + 50m


5 rounds + 100m run

MM MAP felt good. Nice cool down for the week. Breathing was solid. Feeling good, neck and shoulders are a bit stiff from the yoke and carry work, but other than that all is good. Ready for the next step.

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