11-28-11

Starting last phase of strength work before I go into a pre competition phase with less strength. So over the next month I will have a good bit of strength work and MAP training with lactate training sprinkled in throughout.

P1

A. Snatch Dead Lift @ 42X2; 4 x 8; rest 3 min @ 225 high volume and slow tempo hurts!

B. Barbell Lunges @ 2121; 3 x 8/leg; rest 2 min @ 155

C. Good Mornings @ 30X0; 3 x 10; rest 2 min 115, 135, 135 these are feeling better the more I do them and I think I'm going to see a big carry over to my lifts from these and GH raises.

P2

Airdyne 5 min @ Z1

A1. Bench Press @ 31X1; 4 x 6-8; rest 2 min 155 (no warm up), 205, 225(6), 225(6)

A2. Strict CTB Pull Ups @ 22X0; 4 x max reps; rest 2 min 10, 8, 6, 5

B. Strict Muscle Ups- 3 x max reps; rest 3 min 3, 3, 3 these did not feel good!

C. 50 HSPU games standard *did 10 GH Raises every break. Took 6:30 w/ 4 breaks- 25, 15, 7, 4, 4

Airdyne 5 min @ Z1