July 3, 2007

July 3, 2007

Movement Prep:
Calf Stretch - 6
Leg cradle (moving) - 6
lateral lunge (moving) -6
tick tocks - 6
Prehab:
scap pushup - 16
wall slide - 8
x band walk - 8
rotational fallout - 8
YTWL - 5 x 8 all


AC Complex B - 4 sets of 5 reps w/90 seconds rest
Romanian Deadlift - 135, 115, 95, 95
Hang clean + Front squat + Push press (combo lift, 1 rep of each before repeating) - 135/115, 115, 95, 95
Reverse Lunge - 115, 115, 95, 95

Chin-ups - 7, 7, 3, 3

1-arm DB Bench Press - 65 x 8, 65 x 8, 65 x 8
(superset with full rest - 60 seconds)
1-arm DB row (unsupported) - 65 x 8, 65 x 8, 65 x 8

DB curls - 30 x 10, 30 x 3/25 x 2/20 x 2/17.5 x 2/15 x 2/ 12.5 x 1

Notes:
-Complex B - I felt this was a lot harder than Complex A but I did start off at higher weights than in A so that is most likely why. Doing the combo lift was a lot easier on my wrists than doing it the way in the Complex A format.
-Chins - kept the reps low, more the grease the groove than anything else
-1-arm DB bench press- A movement I've totally forgotten about, harder than I remembered.
-1-arm DB Row - Not as bad as the bench press.
-DB Curls - Did a drop set on the 2nd set, ouch.

July 2, 2007

July 2, 2007

CPMP
Lunge w/ lateral flexion (moving) - 6
Drop lunge - 6
inverted hamstring (backward) - 6
elbow to instep - 3
Knee hug (moving) - 6
hand walk (forward) -6

Deadlift - 45 x 5, 135 x 3, 225 x 1, 225 x 2, 225 x 3, 225 x 3
(rest 60s before pullups)
pullups - 2, 3, 3,
(rest 60s before ring dips)
ring dips - 2, 3, 3
(rest 60s before repeating cycle)

AC Complex A - 4 sets of 5 reps w/90 seconds rest - 95 #'s
Bent over barbell row
Hang power clean - all above the knee
thrusters
jump squats
good morning

foot mobility drills ~25m
5 x 50m strides - ~8-11 seconds, 60 seconds rest between

Notes:
-deadlift- Felt great @ 225 I'll up the weight a bit more next time, would lieki to be working at least 1.5xBW for me 3RM
-Pullups and Ring dips - Still unweighted until next week, maybe not even then
-Complex A - 95 pounds in the end was a bit much, the good mornings were sort of a pain and my wrists were killing me from the hang cleans and thrusters, next time I might drop the weight down to 85
-50m sprints - not sure if the term strides is applicable to under 100m's the intensity was right under a full out sprint but much above my 1 mile pace.