April 24, 2007

April 24, 2007
Core Performance Movement Prep
Burgener Warmup - 45 x 1
OHS - 45 x 5, 45 x 5, 95 x 5, 115 x 5, 115 x 5, 115 x 5

Front squat from the bottom - 135 x 2, 185 x 1, 185 x 5, 185 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
2 point DB row - 15 x 5, 25 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5, 40 x 5

1 - legged Romanian DL - 25 x 10, 25 x 8, 25 x 8
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 65 x 10, 65 x 10, 65 x 10

Rope Pressdown - 100 x 8, 100 x 8, 100 x 8
(superset with no rest)
Cable curl - 70 x 10, 70 x 10, 70 x 10
(superset with no rest)
Reverse Crunch on Incline - 15, 15, 15
(120 seconds rest at end of tri-set)

Run #1 - Supposed to be 15 minutes straight but my reselts weren't up to par.

6:00 Run, 1:00 walk, 1:21 run, 1:00 walk, 1:39 Run, 1:00 Walk, 1:00 Run, 1:00 walk, 1:00 Run, 1:00 walk, 1:22 run

Total time - 19:22 - 12:22 run, 7:00 walk total distance ~1.66 miles

Notes:
-OHS - Started out a little lighter than Peter suggested but it felt fine, maybe I'll go to 3 sets of 3 rather than 3 sets of 5.
-FS from the bottom - I recall reading DJ liked doing his FS's from the bottom position so that's what I did. I dropped the weight down to 175 because my right knee started to sway in on the 2nd set.
-1 Legged RDL - Hard, it took me a bit to get used to doing it but by the 3rd set I think I nailed the form down.
-Incline press - Either using a neutral grip is a lot harder than a regula grip or I got a lot weaker in the past 2 months.
-Rope Pressdown - Haven't done these in a looooong time, it was harder than I remember
-Run - What was supposed to just be a slow jog outside turned into an interval session because at 6:00 I just sucked, I thought I was going at a pretty slow pace but I just couldn't keep my feet moving. I'm going to try this again today because I am pretty dissapointed in my freaking self!