3/19/12

Monday - AM - DL moderate + Jerk intense + LP2 (using Prowler), Noon - gymnastics stamina

AM

A. Deadlift @ 11X1 - 65% RM, 2 reps x 8 sets, 60 sec - SPEED

B. Split Jerk. Front Squat, 1.3 x 3 sets, 5 min - build the split jerk so the first set is with 90% of your PR

C. 3 sets ALL OUT:

10 sec Prowler Push @ 135lb

30 sec rest

10 sec Prowler Push @ 120lb

30 sec rest

10 sec Prowler Push @ 105lb

Rest 10 min

A. All @ 280 and felt fast

B. 245, 255, 255- Jerk had press out on all reps, just not getting under it. Squats felt good.

C. Did 140#, 120#, 100# just for easier unloading. Felt good.

Noon

HSPU, 10 unbroken x 5 sets, 2 min

+

Chest to Bar Chin-ups, 15 unbroken x 5 sets, 2 min

+

GH Raises, 10 x 5 sets, 1 min

+

GH Sit-ups, 10 x 10 sets, 1 min

Complete, HSPU all under 12 seconds done to regional standards. hands covering hole on 25 + 10# plates (about 3/4" depth)

Pull Ups felt pretty good. Last 2 reps on last 2 sets were a little shaky but never lost butterfly rhythm.

GH Raises felt good..

Sit Ups were all 22 seconds or less.

I really enjoy these sessions for 2 reasons. 1) I enjoy the movements so it's fun for me 2) I feel like they really help as I can focus on consistently hitting decently high reps w/o my breathing effecting it.