September 28, 2015

Warmup:  6 x Front Raises, Lateral Raises, T Raises, Rows (w/ 2.5 lbs each) x 3 Sets / Banded Scap Routine + Good Mornings x 8 Reps x 2 Sets + 3 Sets BB Presses


A. Strict HSPU; 3 reps x 14 sets; rest as needed to ensure quality reps 

• All sets done do 25's and abmat (flat)
• These were tough!
• Sets 1-7 done E90SEC / Sets 8-14 done E2MIN
• Set 1: 3UB
• Set 2: 3UB
• Set 3: 3UB
• Set 4: 2+1
• Set 5: 2+1
• Set 6: 2+1
• Set 7: 1+1+1
• Set 8: 2+1
• Set 9: 2+1
• Set10: 2+1
• Set11: 1+1(f)+1+1
• Set12: 1+1+1
• Set13: 1+1+1
• Set14: 1+1+1(f)+1

B1. Supinated Grip Pull-up; 6-8 reps x 5 sets; rest 90 sec
B2. Reverse Close Grip Bench Press @ 2111; 8-10 reps x 5 sets; rest 90 sec

• All chin ups done chest to bar, perfect form (toes pointed, hollow body, no bends)
• I think I was supposed to feel taxed in the triceps, but instead I got really swollen in the triceps and biceps. I was keeping elbows close to body, grip close and supinated. Had help unracking the bar - as was tough on wrists. Hope I'm doing them correctly.
• Set 1: 8 UB + 10 UB (#75)
• Set 2: 6UB/2UB + 8UB (#85)
• Set 3: 6UB/2UB + 8UB (#85)
• Set 4: 6UB/2UB + 10UB (#85)
• Set 5: 5UB/1/2UB + 10UB (#85)

C. Butterfly Pull-up; 4 on the minute for 10 minutes 

• Took videos of each set. Forearms swollen going in. Some sets better than others. Tried reverting to hold at top on some. Here's what we are dealing with:
• Set 1: https://youtu.be/zrHR5x9g9jo
• Set 2: https://youtu.be/Lcm_BBgwteQ
• Set 3: https://youtu.be/7t3jpz2kbrY
• Set 4: https://youtu.be/AQ10n-XhfuE
• Set 5: https://youtu.be/h4XipkmRhVc
• Set 6: https://youtu.be/w5cJ_Yt7hb8
• Set 7: https://youtu.be/SyVxxKDnrBM
• Set 8: https://youtu.be/wVl6mGa2bq0
• Set 9: https://youtu.be/cTnXe7WHJ-U
• Set 10: https://youtu.be/SZ34FTPuxA4

+
10min EMOM
Odd: 6 S2OH @ 105-120#
Even: 24 Double Unders 

• Set 1: 6UB #105 / Dubs were broken (2 sets)
• Set 2: 6UB #110 / Dubs UNbroken
• Set 3: 6UB #115 / Dubs were broken (2 sets)
• Set 4: 6UB #115 / Dubs UNbroken
• Set 5: 6UB #120 (rough last rep) / Dubs were broken (2 sets)

rest 2min 

• UHM...realistically, I started the 2nd EMOM at 15 MIN, so 5 min rest, not 2. Sorry, just couldn't go!

10min EMOM
Odd: 6 Deadlifts @ 185-195#
Even: 6 Burpee Box Jumps (20") 

• Set 1: 6UB #185 / 6 UB
• Set 2: 6UB #185 / 6 UB
• Set 3: 6UB #190 / 6 UB
• Set 4: 6UB #190 / 6 UB
• Set 5: 6UB #195 / 6 UB

+
15-20min of mobility Work (shoulder focus)
https://www.youtube.com/watch?v=vsiNm3WekCo
https://www.youtube.com/watch?v=q0Elx93duAA

• Only had time for 12 minutes - worked on pvc / 2.5 lb face up pass throughs wide grip and sup close grip - had to teach class ran out of time.