June 28, 2015

HOT SUNDAY! Wrapped up the raw paw and went in to train with Bryan and Allegra at HV. It was hot hot hot - 110 Deg inside AND outside. Def caught up with me on the runs in the blazing sun. Tough program (little vomit-y) but felt good!

Warmup: 3 Sets 20 UB Dubs + 15 UB Sit Ups. Also did a couple of sets UB working on trying to stay relaxed with arms out in front (not happening) and wrist flick. Still looks inefficient - but much better than before.

VIDEO 1: 60 UB - https://youtu.be/-WA2gsZ3iVI
VIDEO 2: (looks better) UB - 42 UB - https://youtu.be/9Fl_YPbOGxk

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3 Sets: 6 reps Banded OH Pass Thrus, Banded Lat pull downs, Banded G-Mornings, Banded Squats
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Warmup reps DL x 3 @ #125, 145, 165, 185, 215

A1. Deadlift @ 165#; 10 reps x 4 sets; rest 30 sec
A2. Deadlift @ 215#; 10 reps x 4 sets; rest 3min 

• Checked HR after last set (:30 two fingers on neck = 70 beats / 140 bpm!)
• SET 1: Unbroken Video: https://youtu.be/B48qYIjQxPQ
• SET 2: Unbroken Video: https://youtu.be/_kkJcIzSmMs
• SET 3: Unbroken Video: https://youtu.be/JCIJ65QVQ18
• SET 4: Unbroken Video: https://youtu.be/5d1g0ZRfds4

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3 Sets @ 80% (find a solid pace and stick with it) 
400m Run
20 KB Swings @ 44#
20 Thrusters @ 35#
Rest 3min bw sets

SET 1: 4:48 (KB 10/10 - TH 10/10)
SET 2: 5:00 (KB 15/5 - TH 10/10)
SET 3: 5:16 (KB 10/10 - TH 15/5)

• had to walk approx. 200 M on last set - was WAY overheated
• HR check 2 MIN after last set 60-65 ish / 120-130 bpm I think