Great day for the first of another 16 session cycle. A few changes for this cycle are obviously the deadlift replacing the front squat, a thinner bar(still about 1 1/2" thick) for the pull ups, and the bending will be done before the ballistics. I'll use the same warm ups(FMS warm up and ASLR) and try to be a bit better about stretching after the session. Here's how today went.
-Deadlift
225LBSx3 2sets
310LBSx5 (working set)
280LBSx5(working set)
I used 2 sets at 225 to feel the grove, I'll probably do this for rest of the cycle.
-KB Press
32KGx5/5
28KGx5/5
-Pull Up
5LBSx3 3sets
Next session I'll start dropping to 90% on the last 2 sets.
-Bending
5/16"x7" 303 SS to 3 7/8"
Red nail from 45 degrees to 1 15/16"
Same 303 SS to 3 3/4" (not much but it's something)
Pushed on a "Bastard" at 90 degrees but didn't move it so I called it quits
-Tabata Swing 24KGx20sec on/10sec off for 8sets
Got 16 reps the first set and then 15 for the rest. Hips were burnt by the end of the 4 min.
-Stretches
Shoulder Dislocates x5
Waiter's Bow(PNF) x3
Toe Touch(contrast breathing) x5
Kneeling Lunge(PNF) x2/2
Seated Piriformis(PNF) x3/3
Cobra w/pry x3/3
Good day, might use the 15/15 vo2max tomorrow.
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2 comments:
great workout!! i really like your simplicity and low volume...right up my alley!! good job!!
Thanks Bro! Felt great to pull the dead again.
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