Fri 22JUL16

AM
A)Todd drills 10-15 min

Did before PM session.

B) Row 20 min
AB 20 min
x 2

Row: 2:24 avg pace, 2:22 avg pace
AB: 45 RPM, did not have time for second set

C)Thoracic flow: 10 min

Done.

PM
A)False Grip Passive Hang On Rings: 1 min; rest 90 sec x 4

Had to go 30 sec ON, 30 sec OFF, rest 90 sec x4 sets. Tough. Stiffened up my wrists, tightened up my forearms, stretched out the elbows.

B)Power Jerk: 3 sec pause in dip, 3 sec pause OH; 2 reps – every 90 sec x 10 sets

1. 215
2. 225
3. 235
4. 245
5. 255
6. 265
7. 275
8. 285
9. 290
10. 295
– Tough. Took the heavier ones from the blocks.

C1)Swiss Ball DB Press @2112; 8-10/arm x 3; rest 1 min – bring the DB’s down at a slight angle to keep full range of motion

55 x10, 65 x10, 70 x10

C2) Weighted Chinup @2112; 3.3 x 3; rest 2 min

54 for all 3 sets.

D)FT:
HS walk 100′
35 TTB HS walk 75′
35 GH sit ups
HS walk 50′
35 ring dips
HS walk 25′
35 DB HPC+PP – 55#/h

15:18

HSW: UB, 50/25, UB, UB- hurt my lower back a bit
T2B: 20/15
Sit ups: slow and steady. these were hurting my lower back
Dips: 10/10/8/7
DB: 7/7/7/7/7

E)AB 15 min EASY

About to do now.

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