August 7, 2015

Happy, excited to train today. Legs were swollen from Weds, but I don't think it was only from the program - I also lead a Cardio fusion class that night in the "broomstick mile" so my legs were due to be sore. Training was fun today.

Warmup - 3 Sets: 10-15 GHD Back Extensions + 10 Alt. Lunges + 10 Each (2.5 lb plates each arm) x Fwd Circles, Back Circles, Double Arm Chops, Pull Aparts, Rows, Forward Raises, Lateral Raises, Bent Over T-Raises

Barbell Warmup: 1 x Shoulder Press + 1 x Push Press + 1 Push Jerk (#35, 55, 65, 85, 105, 115)

A. Push Jerk; 3x3; rest 90 seconds 

• Worked lighter today, tried for good solid lockout, felt like I lost my foot work (too hoppy, not enough toes and under) - realize it's been awhile since doing any jerks
• Tweaked my left trap hard on 2nd rep of 3rd set - didn't get very heavy today
• SET 1 @ #125 Video: https://youtu.be/5LJcxGJVoxg
• SET 2 @ #145 (NOT at 135 like it says) Video: https://youtu.be/nKdkP9T4eio
• SET 3 @ #155 (NOT at 145 like it says) Video: https://youtu.be/j2m2A9QSelg

B. Strict HSPUs; 2 reps x 10 sets; rest as needed (head to floor, or as close to floor as possible) 

• All sets as doubles, done on 25lb plates and abmat - so no riser or assist! 
• Didn't tape first 3 sets, and screwed up numbers on videos so reloaded them (Taped 5 -10)
• Set 4: https://youtu.be/hhWFBf9emus
• Set 5: https://youtu.be/JnDOMzVS1ic
• Set 6: https://youtu.be/dR_JBa3AvZI
• Set 7: https://youtu.be/fF700cl30Ec
• Set 8: https://youtu.be/nA310cRMwrA
• Set 9: https://youtu.be/mW-J9tpSAu0
• Set 10: https://youtu.be/Dq9QEGxXhGk

C1. Close Grip Bench Press @ 31x1; 8-10 reps x 3 sets; rest 1min

• Set 1 - 10 Reps @ #65
• Set 2 - 10 Reps @ #75
• Set 3 - 8 Reps @ #85

C2. Lean Away Pull-ups @ 2111; AMRAP x 3 sets; rest 1min 

• Set1 - 5 Strict, UB
• Set2 - 5 Strict, UB
• Set3 - 4 1/2 Strict, UB

D. CTB Progression x3-5 rounds (last week we will do this specific progression, keep practicing!) 
10-12x Bar-hanging Arch-Hollows
4-6x “hip-to-bar” kips
4-6x Perfect CTB reps (focus on delaying pull to bar)

• Did 3 total sets, ripped on last set - still feeling gross
• Didn't tape first set
• SET 2: https://youtu.be/hGAs0oj2YKQ
• SET 3: https://youtu.be/Jdg4XaPTD6w

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

• HR monitor was dead, but kept it moving at constant pace
• Did 4 Sets: 600 M RUN + 4 MIN BIKE + 4 MIN ROW + extra 5 minutes on bike at end, finished at 49 minutes