8/27/14

WED: 

Morning rehab

A.

50-40-30-20-10

Calories Airdyne 

Box Jumps (30) - step down , no rebound 

*15:45, man this sucked. Holy box jumps.

B. 5RM - weighted pullup + 2x5 @90%

*built to BW+53#'s (PR), then 2x5 at 45#

C. 21-15-9 

burpees 

russian KB Swings (106) *if you have this heavy. keep me posted on this 

*4:40, ended up doing 30-20-10 of each with a 70# KB 

8/26/14

TUESDAY

Morning rehab

A1. CG Deadlift 3-3-3-3-3 @70-75% OF 1RM DEADLIFT 

*done at 365, and while wearing a 25# wt vest

A2. Weighted GHD Situps 5x10 ; rest 23 min 

*done wearing a 25# wt vest. First time I did these with the full range I motion and felt confident that my back wouldn't hit the next day. Abs feel shredded from this, need to do this once a week for sure! Love it!

B. 

1k Row - TT

rest 9 min 

500m - AFAP

rest 6 min 

400m Run - afap 

*1k= 3:12 (PR)

500= 1:31 (PR)

400= 1:17

C. DB SA Row - 5-7 reps x 5 sets each side 

*done with 75# DB 

8/25/14

MONDAY 

Started with morning shoulder rehab work

A. OHS - 5x3 @ 80%; across 

*done at 185, didn't feel confident at all with this. Too weak to stabilize without complete control.

B1. Brand Tri Press Down 4 x 30; rest 1 min 

B2. DB Hammer Curl 4 x 15; rest 1 min 

*done, definitely like doing this combo to get the beach arms! Haha

C. 10 min AB Test

*just make sure to record which machine u used, use same for future tests 

**257 Cals! On the Airdyne

D. LIGHT TGU work, working shoulder back in 

*skipped based on how I felt with the OHS