May 5, 2015

A. Close Grip Bench Press @ 30x0; build to 1RM

• #125 (easy), failed #135 (much tougher than regular grip no tempo - PR regular is #150)

B. DB Ext Rot @ 3010; 8 reps/arm @ 10% of “A” 

• only had 5's and 10's so used 10's

C. Powell Raise @ 3010; 8reps/arm @ 10% of “A”

• used 10's

D. Trap 3 Raise @ 3011; 8 reps @ 9% of “A”

• used 5's

(Be sure to film all of these…this may give good insight as to what’s going on with your shoulders) 

+

5 Rounds for TIME:

10 Push Press @ 50% of max

3 MU

+

• Used #85
• Did MU's (2+1) / (1+2) / (2+1) / (1+2) / (1+1+1)
• Did PP Unbroken until last round 6+4
• TIME = Approx. 13:44 (started, stopped when ripped bad, sat and pouted, restarted)
• 
  

Ran out of time and energy. Hope to do these tests tomorrow!

Film the Following

• Standing Broad Jump (if possible, record distance and repeat 3 times)

• Vertical Jump (if possible, record height and repeat 3 times) 

• Rebounding Depth Jump (jump off a 12” box land on the ground and rebound as fast as possible onto a 24” box x3 reps + onto a 30” box x 3 reps)

• Ski Jump x 3/leg (standing, take one leg behind you and squat, jump laterally off one leg as far as possible, land softly on the opposite leg, pause for two seconds in a bent position and jump back to the opposite leg; goal is to jump as far as possible…watch video for idea)  https://www.youtube.com/watch?v=zoeyTz5FKnw

• Beginners Frog Stand Hold (accumulate 15 seconds; if possible)

• Waiters Carry for 50m (moderate weight)