Day: June 28, 2013

Strength Focus

My legs are feeling a bit sore. Not sure if it’s from the Super Squats or the step-ups on Wednesday. Shoulders are a little tight from the pressing and muscle-ups last night. In at 11 this morning.

Warm-up

  • 5:00 Air Dyne
  • 2 Rounds
    • 10/10 Leg Swings (F-B, S-S)
    • 10/10 Flamingos
    • 10/10 Scorpions
    • 10 PVC Pass-thrus
  • 5 RDLs (135#)
  • 3 Pendlay Rows (115#)
  • 5 RDLs (225#)
  • 3 Pendlay Rows (145#)

Strength

10:00 E2M

  • 5 RDLs (275#)
  • 3 Pendlay Rows (155# first set, then 160# for 4 sets)

Got some new lifting straps that are much easier to use. Really helped with the heavy RDLs.

DB Bench Press

  • 20 @ 35# DBs (DB held with palms facing towards feet)
  • 3 x 20 @ 40# DBs (DB held with palms facing each other)
  • 20 @ 45# DBs (DB held with palms facing each other)

Switched to the other grip after the first round to try to work on keeping that elbow in. Should translate more to ring dips as well.

Sled Work

  • 150m Sled Drag (205#)
  • 3 Box Jumps (32″)
  • 150m Sled Backwards Pull (160#)
  • 3 Box Jumps (32″)
  • 150m Sled Drag (205#)
  • 3 Box Jumps (32″)

Planned on doing 3 of the drag and 3 pulls, but it started raining.

Tough Mudder tomorrow with nearly 30 people from Survival Fitness!