Fri 11/7/14

Fri 11/7/14:
Slept 9+ hours on Wed night, 6.5 hours Thurs night, but took a 1 hour nap on Friday too.

I 9
C 9
E 9

A. Front Squat @3030 tempo w/ miniband above knees – 5 x 5 @ 55%; rest 90sec
Minibands didn’t get here in time from Amazon, so I took a band and doubled it and put it around my legs. These were very interesting and I like them. I did all sets at 175 lbs. We missed the first 1.5 reps on the 3rd set video, but all the rest are there. Videos below:
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

B. BB Back Rack Split Squat w/ valgus band on front leg – 3 x 8-10; rest 45sec b/t legs
These were extremely difficult and my back foot was cramping from trying to stabilize. I wasn’t quite comfortable, so I worked up with the weight. I did the sets at 45-75-95. Next time I’ll hit all three at 95+. Videos below:
Set 1:

Set 2:

Set 3:

C. BB Back RAck Split Squat w/ valgus band on rear leg – 3 x 8-10; rest 45sec b/t legs
These were difficult too, but I thought easier than the front leg band. I hit all sets at 95 lbs. Videos below:
Set 1:

Set 2:

Set 3:

D. Single-leg Glute Bridge – 3 x 8-10 ea leg; rest 45sec b/t legs (hold top for 3sec)
These were harder than I thought and I cramped up on the very first rep (I got rid of that video and just started over). Let me know if I’m doing these correctly or if I need to make any adjustments. The reps went Left: 10-8(cramp)-10 & Right: 10-10-10. Video below:

+
For time
100 CTB Pull-ups
100 Wallball
*Get split for both elements + total time
Times were – 6:56 for Pull-Ups & 12:05 total (4:57 for WB, I wasted 11 seconds after the PUs)
This was extremely frustrating. I was moving at a very quick pace on the PUs and then both my hands ripped in 2 different places. I went bare hand and just tried to do sets of 5, but I still ripped. Next time I’ll just use the gloves from the start. I don’t really like using them because I can’t grip the bar as well, but I guess it’s better that than ripped hands. I was hoping for 5 min on PUs & 5 min on WBs for a time of close to 10 minutes. Video below:

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