Monday, June 15, 2015

6/13/2015

5:00-10:00 standing broad jump practice-no maximal attempts
+
A. Good morning, build to a tough but perfect triple, 32x1
B. DB external rotation, 1xAMRAP up t 8/side @10% of tested CGBP, 30x0
C. Powell raise, 1xAMRAP up to 8/side @10% of tested CGBP, 30x0
D. Trap 3, 1XAMRAP up tp 8/side @10% of tested CGBP, 30x0
E. Side plank, 1x max hold/side up to :90
F. Sorenson hold, 1x max hold up to 2:00
+
Not for time:
1200m moderate sled drag outdoors

complete
+
A. 125
B. R-8, L-6 w/15#
C. R-6, L-7 w/15#
D. 7 w/15#
E. :80 each side
F. 1:42
+
complete with 65# on sled 


Standing broad jump practice was alright....I am just a terrible jumper. I also need to work on the correct technique for this.

I don't think I've ever done weighted good mornings, I liked these. 

I realized I don't think I've ever done the scap tests, I figured my left side would be a little weaker on the DB external rotation but I was a little surprised I got one more rep on the left side on the powell raise. 

Side planks were alright, my stability on these has definitely improved but still needs to get better. 

The sorenson hold got tough very quickly, it was getting really hard to hold myself up in a good position. 

Sled drag was very enjoyable even though it was hot as shit outside. 

I thought today would be super boring, and it was a little bit, but it was also very productive. 


6/12/2015

AM
45:00 airdyne @Z1

PM
A. DB rear foot elevated split squat, 1x max reps/side up to 8@ .33 bwt/hand, 30x0
B. Close-grip bench press, build to a max for the day
C. CTB pull ups, 3x10-15 unbroken; rest as needed
+
3 sets for even times:
400m run
3 rope climbs
12 burpees
3:00 walk rest
+
10:00 airdyne @Z1

AM
complete

PM
A. R-8, L-7 with 45#
B. 135 (150 Fx1) 
C. 15-15-15
+
4:02
4:30
4:28
+
complete


I haven't done RFESS in awhile, I thought it went pretty well. 

I was very disappointed with the bench press, I really wanted to PR this today. I've been stuck at 145 for the past year. I hit 135 very easily so I jumped to 150 because I thought with bench press it was okay to make larger jumps. This turned out to be a bad move, and I failed 150. Merrrrr. I have accepted the fact that I will be at a 145 bench press until I die. 

CTB pull ups felt GREAT. They are getting so fast and easy. I was able to do 15 unbroken butterfly each set and I was never worried about failing or slowing down. I'm excited to keep improving the cycle time on these. 

The run/rope climb workout was ehhhhhh not great. My run was consistent each time but I slowed down on the rope climbs during the second and third set, I was resting too long between climbs. Burpees were as steady as they could have been, I tried not to slow down on those. It was really just the rope climbs that suffered. This workout made me sad, I thought I was getting better at these. 

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