Mon 5/18/15:
Only 6 hours of sleep on Sunday night, but got a 2 hour nap on Monday, so I definitely got enough rest.
AM
AD – 22min @ EN2 (140-160 BPM)
+
Rest 5min
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Row – 22min @ EN2
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Mobility – 20-30min (get hips/ankles loosened up for PM session)
No trouble in this morning session, just plugged away on the AD and Erg. Heart Rate photo is below.
PM
A. HB Back Squat – 5 x 2; rest 3min (90% of tough double from May-11 across)
These were good. I’m always surprised at how heavy 90% feels, but I guess after a handful of sets it just adds up. I did them all at 330 because that’s 90% of the best double I made last week, which was 365. Videos below.
Set 1
Set 2
Set 3
Set 4
Set 5
B. Clean Grip 3″ Deficit DL – 5 x 3; rest 3min (pause & reset @ bottom, build, no straps)
These were good, I went 345, 365 for 3 and finished with 385. I still think I need to strengthen my erectors, but I know we’ve been working on this as of late. Videos are below.
345
365
No Video
365 Set 2
365 Set 3
385
C. BB Back Rack Walking Lunge – 4 x 16 alt steps; rest 2min (increase load from May-11)
Went up to 185 this week from 165 last week. These could probably have been a little heavier, but still kind of difficult toward the end. Videos below.
Set 1
Set 2
Set 3
Set 4
D. Wtd. GHD Hip Extension – 4 x 8-10; rest 2min (increase load from May-11)
Used a 35# plate this week instead of the 25 from last week. Do you want these more slow & controlled or explosive? First set was slower, remaining sets were quicker. Videos below
Set 1
Set 2
Set 3
Set 4
