June 11, 2007

June 11, 2007
CPMP - 6 reps
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)

hand walk x 6


1. Romanian Deadlift + Hang Power Snatch + Overhead Squat - 45 x 3, 95 x 5, 95 x 4, 75 x 5, 75 x 5, 75 x 5
(Rest 60 seconds)

2a. Push-up feet on swiss ball with prone jackknife combo - 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2b)
2b. Bent over row- back extension hybrid - 95 x 5, 5, 5, 5, 5
(rest 30 seconds before moving on to 2c)
2c. Dynamic Lunge plus shoulder press - 25 x 5L/R, 20 x 5L/R, 5L/R, 5L/R, 5L/R
(rest 30 seconds before repeating 2a-2c)

3. 2 x 20 seconds squat jumps; 20 seconds squats; 20 seconds bottom squat position hold
(rest 45s between sets)

Tabata row + 5 minutes slow rowing + Tabata rows - w/ damper at 5 total distance - 2416m

Foot mobility drills 6 x ~25m
stretching - general all body ~10 minutes

Notes:
-Real Fast Fat Loss - Modified Workout A - 5 x 5 - I should have freaking known better after doing AC's New Rules of Lifting Fat loss workouts but this workout sucked!!! I thought 5 x 5 would be pretty easy and I could use a bit more weight, yeah ok I quickly snapped back to reality on that one! 3 x 15 is going to be HORRIBLE.
-RDL+HPS+OHS - This sucked, the 95 started slipping out of my grip the 2nd set so I had to reduce it to be able to keep the movement flowing. All hang power snatches done from above the knee.
-2a. Push-up feet on swiss ball with prone jackknife combo- So glad I opted not to use a weighted vest for this.
-2b. Bent over row- back extension hybrid - Not all that difficult, could stand to move up a little
-2c. Dynamic Lunge plus shoulder press - 25 was doable, for one set, had to move down in order to keep the weight moving.
-3. Squats - Harder than it looked on paper!
-Tabata Row - Not too bad but my glutes were screaming by the end.