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.