May 13, 2015

I decided to try and do Thursday's training today, as I think I feel fresher at the top of the week doing M/T/W and TH off...will see. Unfortunately, the program was so long, I had to leave after half and head into work (trained at Mindset, coached at CFHV). I intended to do the second half after coaching, but by 6PM I was hungry, and not in mood to warm up again. Possibly doing the second part tomorrow. Looks fun - will see how I feel. Today was challenging, but I did everything as written to best of my ability:

Shoulder Protocols/Ido Portal Squat Protocols 

Did 4 sets of:

• 8 OH Banded Pass Throughs
• 8 Banded Lat Pull Downs
• 8 Scap Push Ups
• 1 Wall Walk - Hold 20 Sec
• Wrist Stretch
• Squat - dynamic range extension
• Squat - static torso twist/reach
• Squat - ankle/food mobility
• Squat - 8 air squats      

A. Push Jerk x3 + Split Jerk x2; 5 complexes; rest 3min

• built up from empty bar (#35/55/85/105)
• Work Sets: #105/115/115/120/125/135(Failed on last split jerk) 
• focused on not pressing out on PJ's (bad habit) - SJ's all solid

B. Strict HSPUs; AMRAP in 90 sec x 4 sets; rest 4min (use abmat, if needed)

• Set 1 (2x 10lb plates + abmat) - 6 reps (Double + singles)
• Set 2 (abmat, no plates) - 8 reps (double + singles)
• Set 3 (abmat, no plates) - 8 reps (double, double, singles)
• Set 4 (abmat, no plates) - 8 reps (triple, double, singles)

C1. Wide Grip Behind the Neck Pull-ups; 6-8 reps x 4 sets; rest 90 sec

• Set 1: 3/3
• Set 2: 3/2/1
• Set 3: 3/2/1
• Set 4: 3/2/1

C2. Weighted Ring Dip @ 31x1; 4-6 reps x 4 sets; rest 90 sec 

• Set 1: 6 Negs
• Set 2 : 3 UB / Singles (video)
• Set 3: 6 negs
• Set 4: 6 negs

D. Support Hold on Rings; accumulate 90 seconds

Done. (Did in sets of 10secs / approx 5-10 sec off)