5/25
A. Goblet RFESS @30×1; 6-8×4; Rest 90 seconds between legs – 6×1, 20kg KB; 8×1, 22kg; 8×1, 24kg; 8×1, 26kg. Had to change to DB from KB, ‘cos forearms, biceps and shoulders were on fire.
B1. DB Floor Press with bridge @20×1; 4-6×5; Rest 90 seconds – Rx 26kg, 26kg, 26kg, 26kg, 26kg.
B2. DB 3 point row @20×1; 4-6×5; Rest 90 seconds – Rx 26kg, 26kg, 26kg, 26kg, 26kg.
C. Bird dog; 10 alternating reps w/ 2 second pause on top x4; Rest 90 seconds – Was I meant to use the band? Did without.
+
20 sets
30 second row 90%
30 second rest
– all sets same exact pace – Ran out of time.
5/27
A. Clean; build to a moderate single in 5 sets or less – 75kg. Felt okay building up to 75kg; felt best at 50kg. Didn’t feel like I was pulling bar close enough into body and leaning back…
B. FS; build to a tough set of 3 in 5 sets or less – 100kg.
+
3 minute row @ 90% aerobic effort
3 minute rest
x3
– all sets same exact pace – 792m. Was only able to do one set, ‘cos ran out of time. Spent too much time overanalysing the clean…
5/29
A. HPC; 3,3,3,3; Rest 2-3 minutes
B. Front rack RFESS @30×1; 3-5×5; Rest 90 seconds between legs – Rx 60kg, 65kg x 4, 70kg x 3, 75kg x 3, 80kg x 2.
C1. DB incline bench Press @20×1; 4-6×4; Rest 90 seconds – 26kg x 4, 22kg x 6, 24kg x 6, 22kg x 6. Dropped weight ‘cos couldn’t explode out the bottom.
C2. Single leg single arm Cable row; 6-8/side x4; Rest 90 seconds – 10.2kg x 6, 7.9kg x 6, 10.2kg x 6, 10.2kg x 6. Crazy internal rotation of knee on left side. Weight wasn’t heavy in terms of pulling with lats, but struggling to keep hips and knees square if went any heavier.
D. Prone KB Drag; 5/side x4; Rest 90 seconds –http://tonygentilcore.com/2013/12/exercises-prone-kettlebell-drag/ – 10kg KB.
+
200 meter row @ 97% effort
Rest 2 minutes
x4
– record time per set – Ran out of time.
mcbann said:
do side plank clamshells on your left side before the 1- arm 1 leg cable rows
stop thinking so much you nerd :)..you think too much…just clean it, jump hard, keep your chest and head up, ass down and pull and jump…normally we want thought but in your case we want very little thought…you over think a golf swing and you will shank it…you just walk up and hit it, you’ll do better 😉
Michael Bann Strength and Conditioning Coach OPEX (formerly OPT) 16573 N 92 St #135, Scottsdale, AZ 85260 Office: *480-699-3045*
dennishayworth said:
Okay, will incorporate clamshells into WU.
You know me! To be honest, looks much better than it did a few months back. As soon as the vids finish uploading, will shoot you the link.