Training 062215

Jun-22

AM

6min AD @ EN2 (140-160 BPM)

6min Row @ EN2

6min Run @ EN2

x3 Rounds

+

Mobility (static) - 15min (glute/hip-flexor+quad/groin/hamstring/calf)

 

PM

CS - Activation

+

A. HB Back Squat - 5,5,5,3,3; rest 3min (building)

B. Clean Grip RDL - 5,5,5,3,3; rest 3min (building)

C. Seated DB 1arm Z-Press @21x2 - 4 x 6-8 ea arm; rest 45sec b/t arms

D. KB Bottoms-up Overhead Carry - 5 x 30m ea arm; rest as needed b/t arms

E. KB Bottoms-up 90/90 Carry - 5 x 30m ea arm; rest as needed b/t arms

+

CS - Recovery

Complete felt good

First bike was tough to get above 130 again, next two were about 143 HR

Row 2:07-2:09/500m high 140's first, 153ish, 156ish

Run HR- 145ish, 155ish, 158ish

Bike is definitely lowest HR for me and more leg burn.  Done on Air Dyne again

P.M.

A. 275, 295, 315, 335, 345.  Felt strong here

B. 275, 295, 315, 335, 355# didn't feel as strong

C. 25, 25, 30, 35#'s.  Best it's felt yet, 8 reps each time.  L side a hair weaker but much better.

D. 26, 26, 35, 35, 35#'s

E. 26--->.  L side definitely harder but made it w/ 26 across this time.

Done