Month: December 2014

monday

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5th
A. back squat 5×5; rest 3mins
135/145/155/165/175
Shoulder still uncomfortable in back rack position
B. 20 wall balls unbroken 14# 9′ target rest 30sec x 3
These went fairly well while sucking at the same time
+
5 sets 90% effort
AD 20cals
30 unbroken DU
20 situps
20 KBS russian 1.25
rest walk 2mins

Added some light bar swings to shoulder sets and was only able to finish 3 rds in 16:00 before having to leave gym

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tues row repeats

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16th
Row 400m 1:53/500m row
rest walk 3mins x 6

AVG
1:53.4
1:53.6
1:53.4
1:53.4
1:53.7
1:53.6

monday

Posted on

15th
3 rounds not for time
Ring push-ups x 3-5
Ring rows x 3-5
Band pull aparts x 5-7
Seated dips and stationary ring dip holds x 3-5 dips @3011
Limited ROM strict pulls eccentric only x 3
Check
+
5 rounds for time
30 walk lunges
50 DU
9:26

friday

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12th
A. PC cluster 1. 1; rest 10sec/rest 3mins x 6
135 shoulder felt good

C. Back squat @40X0; 10; rest 3mins x 3
115 first time i have been able to hold barbell in back rack 🙂

+
Bike 30mins 30sec hard 30sec easy

Ran a 5k on sat
33:48

tuesday row repeats

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9th
Row 400m 1:55/500m row
rest walk 3mins x 12
rest 5mins after the 6th row

1:55.4
1:55.3
1:55.3
1:55.4
1:55.3
1:55.4

1:55.1
1:55.3
1:54.8
1:55.0
1:55.1
1:55.0

monday

Posted on

8th
3 rounds not for time
Ring push-ups x 3-5
Ring rows x 3-5
Band pull aparts x 5-7
Seated dips and stationary ring dip holds x 3-5 dips @3011
Limited ROM strict pulls eccentric only x 3

Feeling better, up to 5 reps on all
+
A1. DB seated bicep curl; 15-18 both arms same time; rest 30sec
20 lbs
A2. DB bent elbowing row; 15-18/arm; rest 30sec
20 lbs
A3. Bike 5mins tough x 3
Burn
+
100 walk lunges for time
2:23
More burn 🙂

friday

Posted on

5th
A. PC TnG cluster 1. 1. 1; rest 10sec/rest 3mins x 45

Sets of 3 @115
C. leg press @40X0; 12-15; rest 3mins x 3
No leg press
+
Bike 30mins 30sec hard 30sec easy
All intervals

No row on sat