3-13-12

Tuesday
A.M.
A. Dead Lift- build to 90% for a triple, drop from the top each rep
135x5/225x5/315x5/365x3/405x3
B1. Back Squat- 5, 5, 5, 5, 5 @ 80% effort; 10 sec
B2. GH Raises- 10-12 x 5; 3 min
225/275/315/225/225
- Have not done squats in a while, went back down to maintain good form and deep squat.

C. HSPU on Paralletes- 4 x max reps; 3 min (head touches abmat on top of 55# plate)
- Today was one of those days that destroy the ego. I can only get 2-3 reps at a time (sometimes less) on the paralletes but I can get more on regular HSPU and Ring HSPU. It looks like my hand placement is the limiting factor (maybe?) between the movements and that I am specialized with a particular hand placement (not a good thing)


P.M.
5 min @ high consistent aerobic effort
10 HR Push Ups
Row 250m
- 4 rounds

3 min recovery

5 min @ high…
5 gymnastics kip pull ups
5 burpees
- 7 rounds (trying to get better at the gymnastics movement of kipping)

3 min recovery

5 min @ high…
5 wall ball, 30#
10 back extensions
15 Double Unders
- 4+5
30lb wall balls do not allow for anything but perfect movement, other wise they fall through your hands... or hit you in the face.

3 min recovery
5 min @ high…
7 sumo dead lift high pull, 75#
14 box jumps, 20”
- 4 rounds + 4

- Pretty good, started to lose intensity during the last workout. I can really tell a difference in my cardio and long term power output of the last few weeks. Very awesome.