10/1/13 - AM Airdyne + PM Training

AM
AD 5 min @Z1
+
AD 30 sec @70% Aer
Slow spin 30 sec
x 8
+
AD 30 sec @80% Aer
Slow spin 30 sec
x 6
+
AD 30 sec @90% Aer
Rest walk 30 sec
x 4
+
AD 5 min @Z1

Done. Fasted. Energy was good this morning but body is smoked
from last night. CNS feels fried as a residual effect from the long heavy session.

PM
A. Seated press behind the neck with chains @30X0; 5,5,4,4,3,3; rest 2 min
No chains. Working on getting some. Took a while to warmup shoulder ROM.
95,105, 115, 125, 135, 145
B1. CGBP @3111; 4,2,1,2,4; rest 60 sec
B2. Wtd. dip; 2,2,2,2,2; rest 3 min
CGBP: 225, 245, 275, 255, 245
WTD Dip:70, 80, 80, 80, 80X (1/2), 75
Press is feeling strong
C. 100m OH carry x 3; rest 2-3 min (heavy)
225 for all sets.
First set broke once. Second set Unbroken. Third set tried like hell
but broke the last 5m. Felt strong.

http://www.youtube.com/watch?v=5Y6kvnNMVM4&feature=youtu.be

+
3 sets:
5 TGU/arm (2pd)
20 Cal AD
5 KB floor press/arm
20 DU’s

14:55
Slow start on TGU's but after first round I flew through everything.
Everything is feeling good.