June 4, 2007

June 4, 2007
CPMP - 6 reps in 3:29
Backward lunge w/ lateral flexion (moving)
Drop lunge
inverted hamstring (backward)
foward lunge elbow to instep (moving)
knee hug (moving)
pillar march (moving)

scap Pushups x 15
scap dips x 15
hanging scap retractions x 10

PS+OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 155 x 3(press out), 155 x 3(no PS, push pressed up), 155 x 2 (same as previous set)

Deadlift - 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 2, 275 x 3, 275 x 1, 275 x 2, 275 x 3

Ring Dips - BW x 4, BW+30# vest x 4, 6, 6, 4
(superset with full rest - 60 seconds)
Chin-ups - BW x 4, BW+30#vest x 6, 5, 4, 4

1-arm overhead DB press - 45 x 10, 55 x 8, 55 x 8
(superset with full rest - 60 seconds)
1-leg squat to bench - 10 x 10, 10 x 10, 10 x 8

Cable reverse grip pressdown - 100 x 12, 100 x 12
(superset with full rest - 60 seconds)
Cable curl - 90 x 12, 100 x 12

Foot mobility drills ~25m

Notes:
-CPMP-CP Strength level 2 phase A - will move up to 8 reps next time
-Power Snatch - Took Peter's suggestion and added an intermediate set, manage to PS the 155 with a press out, I know if I really really took the time to hit my snatch form I could get 155. My biggest struggle is my lack of dropping in the hole, I'll be doing some research and perhaps in a month or 2 (after wife recovers some from surgery) I'll start having a more of a Olympic lifting focus.
-OHS - Felt easy but the last rep of the last set I dropped in when I was down in the hole after a slight forward lean.
-Deadlift - After reading a bunch the last few months I realized I wasn't deadlifting right and that's why it felt like my lower back was hit with a bat everytime I approached 400#'s. Really really focused on firing my glutes at the top and NOT hyperextending my back. We'll see in the next few days how successful I was though I felt like I was doing it better than I have in the past.
-1-leg squat- Biggest issue I have with this movement is BALANCE!!!! I would love to be able to do a complete set without touching my other foot to the ground in between some reps. I know I just started these and I'm being greedy but balance has not ever come easy to me and I'm really trying to spend more time on one foot throughout my day, kind of GTG with balancing.