June 16, 2015

Moved on to week 2 of this program, as I did week 1 last week when injured. Felt good today, trained with Katie at HV.

A. Tall Jerks; 2-3 reps x 5 sets; rest as needed 

• played around at lighter weights from chest, forehead, and toes & forehead. Tried to stick proper foot position on landing, lockout. Not always stable. Worked sets at #85.

B. One Arm DB Push Press @ 41x1; 3-4/arm x 5 sets; rest 1min between arms 

• All sets done with #40 dumbbell x 4 reps each

C1. Strict Pull-ups; 6 reps x 4 sets; rest 30 sec (goal is UB) 

• Set 1: 6 UB
• Set 2: 4+1+1
• Set 3: 4+1+1
• Set 4: 3+1+2

C2. Kipping/Butterfly Pull-ups; 12 reps x 4 sets; rest 3min 

• Set 1: 6+3+3
• Set 2: 6+4+2
• Set 3: 6+3+3
• Set 4: 6+3+3
• Tried keeping hollow body, feet together, legs straight - def limited number of UB, more taxing on my arms!

D. Ring Dip @ 21x1; 4-5reps x 5 sets; rest 2min (5 sec support hold in full external rotation at the top of the final rep for each set) 

• Set 1: 2+1+1
• Set 2: 3+1 (with ext hold)
• Set 3: 2+1+1
• Set 4: 3 + 2 Negs
• Set 5: 3 + 1+1 Ext hold

+
@80%:
30 sec AD
rest 10 sec
30 sec Row
rest 10 sec
30 sec burpees
rest 60 sec

x 10

• All sets good - did 8 Burpees each round