12/19/16 – 12/31/16 Training

19-Dec AM A1. KB windmills; 5 slow controlled reps x4; rest 1 min – USed 44#, felt good.  A2. Strict press; 5, 5, 5, 5; rest 1 min  – 135,155,165,175 – Feltstrong. B1. Bent over supinated barbell rows; 6-8×4; rest1 min – 155,165,175,185, 8 reps for all sets B2. Neutral grip ring lean away pull ups @41×1; amrap unbroken x4; rest 1 min – 5-6 reps/set. Loved these on the lats. C1. Bent over DB elbowing rows; 6-8×3; rest 1 min – 25# DB’s – 8 reps each set work on good position C2. Powell raises; 10-12×3; rest 1 min – 12 reps each set with a 10# DB. Played with different setups as I kept getting more action from front delt.  + For time: 1k row (must be sub 3:25) 50 burpees 150 double unders 6:56, felt awesome on this. Rowed a 3:23, burpees were quick, DU’s unbroken (well almost, tripped with 1 left and just jumped and spun it around. Recover really fast on this. I could have rowed harder.  + mobility work 15-20 min PM Row 10 min easy + Row 15 seconds @1:25 rest 45 sec Assault 15 seconds @1300 watts rest 90 sec x12 – This got nasty. Heavy breathing more so than lactic. Feels really good recovering so well during high effort intervals now. The 1:25 row felt so easy. The A/B wasn’t hard until you hit about :11-:12 seconds. Crazy how you don’t feel anything and then right at :12 it just hurts. + Row 10 min easy – Abs cramped, did 5 on rower and 5 on a/b. + mobility work 15-20 min –...

12/7/16 – 12/18/16 – Training

7-Dec AM A. RNT OHS with light bands; 10 slow controlled reps x4; rest 1 min – Love these. Challenging . Left shoulder definitely has trouble with the stability. B1. Single arm DB OHS; 6 reps x4; rest 1 min bw sides/rest 1 min B2. Single arm bottoms up KB front squats; 6 reps x4/side; rest 1 min bw sides/rest 1 min – Used a 44# for the Front squats, and a 25# DB for the OHS. Focused on position. C1. Assisted german hang; 20 seconds x5; rest 40 sec C2. 5# weighted sholuder cars; 2 slow controlled reps in both directions x5; rest 40 sec C3. Overhead single arm bottoms up KB carry; 20 steps x5; rest 1 min – Used a 44# KB for OH Carry. The rest felt good. D1. Thumbs out band pull apars; 10 reps x3; rest 1 min D2. Straight arm single arm band lat pull downs; 10 reps x3; rest 1 min – Done. Good scap/rhomboid pump. PM A. Snatch pulls; 3×3; rest 2 min – 275, 295, 305 Felt good. B1. Clean grip deadlift @21×1; 4-5×5; rest 1 min B2. Single leg DB rdl; 8-10×5/side; rest 2 min – 224,245, 255, Felt strong. 53# KB’s for RDL. Focused on balance, not so much load. C1. Single leg back extensions; 6 reps x4/side; rest 1 min C2. BArbell hip thrusts; 10 reps x4; rest 1 min. 95, 115, 135, 145. Took a few sets to get adjust. Felt good though. + ski erg sprint 15 secnods @100% rest 1:45 x6 – Done. Love these. Would hold a 1:20,1:21  500m pace + mobility work 15-20 min 8-Dec...