August 21, 2015

Felt good today! Got right to it, stuck to the program:)

A. Jerk Stance Strict Press @ 31x1; 5 reps x 3 sets; rest 2min

• Set 1 # 75 (5 reps)
• Set 2 # 85 (5 reps)
• Set 3 # 90 (4 1/2 reps)

B. Strict HSPUs; 3 reps x 8 sets; rest as needed 

• Did one set E90SEC for 8 sets
• Used abmat and 25lb plate each side for full depth
• kept toes pointed, feet together, good position with hands, chest through
• Set 1: 3 UB
• Set 2: 2+1
• Set 3: 3 UB
• Set 4: 3 UB
• Set 5: 3 UB
• Set 6: 3 UB
• Set 7: 2+1
• Set 8: 2+1

C1. Close Grip Bench Press @ 31x1; 8-10 reps x 5 sets; rest 1min

• All sets CGBP @ #85
• Sets 1-5 (10, 8, 8, 8, 8)

C2. Lean Away Pull-ups @ 2111; AMRAP x 5 sets; rest 1min 

• All sets on tempo and strict
• Sets 1-5 (5,5,5,4,4)

D. Butterfly Tech Work for 15min (you can use the progression I sent or play with different postions...I'm working through new ideas so you can get these down)

• Did either progression work or 4-6 attempts EMOM/ E90SEC for 15 Min
• Here are some video sets, trying for toes together, hollow body, rhythm
• Eg. 1 : https://youtu.be/zoWtBBip5KI
• Eg. 2 : https://youtu.be/zb6vAb2tZXk
• Eg. 3: https://youtu.be/Mw5WyPpKSAc

+
Hike/EN1 work for 45min (120-140 BPM HR) 

• Rested 10 Min (walked dogs) then...
• 400 M RUN + 200 M WALK x 8 SETS (took 34 Minutes) + AIR ASSAULT (11 Minutes)
• Runs were 2:10-2:20 Pace average / felt good