Thursday, July 24, 2014

7/23/14 - AM Training/Lift + PM A/D Intervals


Warm Up:
3 sets:
100 Single Unders
Shoulder Thera Work
25 Hollow Rocks
3 sets: Short on time.
15 sec. Ring Support Hold
Max handstand hold facing wall in good hollow position
10 tap towel swings
10 pushups with shoulder touches
15 sec false grip holds w/lax ball

A.  Hip Clean x 2 x 5 sets.. light and off feel.. nothing over 70%
215 for all sets. Felt good and fast. Felt good to pull under quick.

B.  FS; (5 reps @ 60% of BS, rest 2 minutes, 1 rep @ 60% of FS @ 5.10.x.1 tempo) x 4 sets, rest 3 minutes bt. sets

245 for all sets. Not bad. Last set was only a little challenging.

C.  BB bent over row x 5 reps @ 21x4 x 4 sets, rest 60 seconds
135, 145, 155, 155
Tough tempo. This felt great on back and shoulders.

Traveled to Murfreesboro for work today. Long day with customers but luckily had enough time to escape and grab a quick nap before PM session. Also grateful for all the friends in the area that have gyms.

10 minute warm up
30 sec. Airdyne @ max effort
rest 2:30
x3 sets
rest 5 minutes

10 minute cool down

Done. Woof. Around 25 cal's per set. Last 3 were pretty gnarly. Legs were blowed the eff up at the end. I feel in good lactic shape though as this was all legs and no nausea. 

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