Tuesday May 6, 2014

Row @ 15 Minutes @ Zone 1 Effort
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10 Sets of the following:
20 Double Unders
8 Pistols 4/each leg)
Rest 30 seconds between sets
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Row @ 15 Minutes @ Zone 1 Effort

PM Session:

Warm-Up
3 sets of AMRAP kipping HSPU, 4:00 rest
     - Got 6 reps each set. Will make sure to go for at least 7 next week!!!!

A. Push Jerk, one 1 rep every 90 seconds x 8 sets, make last set one heavy single.
     - Worked up to 215. I did really shitty on these today and even missed one rep. Gotten so used to splitting that felt awkward to Push Jerk!!
B1. Deadlift @ 55%, 2 reps x 8 sets, rest 30 seconds—Use Blue Band for added resistance
     - 235 + Band
B2. Toes to Bar, Unbroken AMRAP Set of 22 seconds x 8 sets, rest 2 minutes between sets.
     - These were all over the place. Did 14 reps my first set then anywhere from 8-12 after that. Gotten better at these but still not my strength. Left biceps was acting up again.
C1. DB Seated Single Arm Press @ 40x1, 6-8 reps x 3 sets, rest 1:30 between sets.
     - Used 40# first set and 35# other sets.Was feeling pretty worn down at this point from everything else I did!!
C2. Weighted Back Extensions Cluster @ 30x1, 6.6.6 x 3 sets, rest 1:30 between sets.
     - Used only 15#! Again, I felt totally crushed at this point in my workout and honestly should have just called it a day,