Month: May 2017

Last night my legs started to feel trashed! Not sure if it was from the squat cleans on Saturday, DT yesterday, or 3 hours of outlet mall shopping yesterday. All of the above? Was going to golf today, but too much rain. My legs were still feeling fatigued most of the morning. Out in the garage around 6pm.

Bench Press

• 10×45#
• 10×95
• 6×135
• 3×165
• 3×195
• 3×215
• 4x3x235

Yeah buddy!

Push Press

• 6×95#
• 3×135
• 3×165
• 3×185
• 3×195
• 3×205

Tender collarbone. Done with the big lifts in 30 minutes with 1:30-2:00 rests between sets.

Accessory

• 3×15 Pallof Press (CS red)
• 3×15 DB Side Raises (15#)
• 3×15 DB Bent-over Side Raises (15#)

Feeling gains on these raises.

Performance Plus – 3 Sets

• 8 alt Archer Ring Push-ups (video)
• 1/1 Turkish Get Up (50#)

Exactly an hour at this point. Archers are a lot harder than they look.

Conditioning

• 2k Ski Erg

I’ve only tried this once for real so it’s hard to know what I’m capable of. Saw my best was 7:53.4 from 2 years ago, so I set a goal pace of 1:55/500m. Once I settled in past the first 500 meters I kept drifting away from the pace so I had a feeling I picked well. I fought to keep it within striking distance and then picked it up in the final 250 and again in the final 150. Was able to pull my average pace back under the 1:55, finishing in 7:39.6.