AM
AD - 15min @ EN1/EN2
...
Run - 25sec @ 85% effort (don't let HR dictate intensity here)
Walk - 35sec @ brisk pace
x15
...
Row - 15min @ EN1/EN2
+
Mobility (static) - 15min (glute/hip-flexor+quad/groin/
PM
CS - Activation
+
A. Snatch Grip DL - 5,5,3,3; rest 2:30/3min (tough)
B. BB Back Rack RLE Split Squat - 4 x 6 ea leg; rest 90sec b/t legs (tough)
C. DB 1arm 1/2 Kneeling Press @21x2 - 4 x 8-10; rest 60sec b/t arms (increase if possible)
D. KB Bottoms Up OH Carry - 5 x 30m ea arm; rest as needed b/t arms
E. KB Bottoms Up 90/90 Carry - 5 x 30m ewa arm; rest as needed
+
CS - Recovery
Had to do this on Friday, woke up thursday sick in the morning so I didn't really eat anything till that night.
Woke up friday feeling good
A.M.
Done w/ amino's
Bike HR stayed around 130
Run/walk HR was getting up to around 155-156 at the end. Was pushing but couldn't get it up much higher
Row- HR stayed around 153-154 first 10 min then last 5 min or so was at or just above 160
P.M.
Activation done
A. 245, 275, 295, 315- felt great. Not sure if it's the weighted back extensions or the pulling we been doing but feel strong here.
B. 155, 175, 195, 205.
C. 35, 45---> first set w/ 45# L arm actually felt stronger than R. By the last set though the L side felt weaker but definite progress
D. Done w/ 35# but harder than last time
E. 26# for all sets. L side still harder than R
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