June 29, 2015

Another brutally hot day here in the Valley:) Coached at 12:30 and trained at 1:30 with a good crew! Hamstrings felt like someone broke in in the middle of the night and smashed with a hammer (see yesterday program). Legs were full, but felt good today:)

Warmup: 30 UB DUBS + 15 UB SIT UPS x 4 SETS
Banded OH Pass, Pull Downs, G-Mornings

A. One Arm DB Push Press @ 41x1; 2-3 reps x 5 sets; rest 2min 

• All sets x 4 Reps EMOM (alt arms) w/ #40 (still not stable enough to hit #50)

B1. Weighted Strict Pull-up; 2 reps x 5 sets; rest 30 sec
B2. Butterfly Pull-ups; 14 reps x 5 sets; rest

Hands ripped pretty good by 3rd set:(

• Set 1: Strict @ 16kg - No Video (did BF progression)
• Set 2: Strict @ 16kg + 5lb Video: https://youtu.be/SkJwKUeGLYY
• Set 3: Strict @ 16kg + 5lb Video: https://youtu.be/eEc48W6gY8U
• Set 4: Strict @ 16kg + 7.5 lb Video: https://youtu.be/N_gDXm5lBJ0
• Set 5: Strict @ 16kg + 7.5lb Video: https://youtu.be/OsD0pSFbs5I
• Set 5: Butterfly attempts video: https://youtu.be/3pobYi7iVqY

0 
+
3 Rounds:
Row 3min @ 80%
Airdyne 3min @ 80%
Run 3min @ 80%

• Complete. (Approx. 600 M / maintained 120-150 watts / Ran 600m) - HOT HOT HOT