September 27, 2012

Thursday 

AM

run 20 min easy out of bed fasted

mid AM

A. standing press @ 12X1; 4-5 x 4; rest 4 min

B. back squat - 160# - 15 sets of 2 @ 10X0; rest 30 sec b/t sets

C1. DB reverse lunges - 5-6/leg alt'ing x 3 sets; rest 1 min

C2. db back ext's @ 2022; 6-8 x 3; rest 1 min

PM

row sprints AFTER big warm up

30 sec 97% effort

Rest 3:30 x 4

(rest 10 min)

x 3

SAME output per set!

Comments/results:

AM 

Woke up at new apartment ran through horizon park.  Beautiful morning Z1 run felt great.  

mid AM 

A. Big warmup to get shoulders prepped.  Right shoulder still tender good warmup a must.  Standing press felt limited because of right shoulder.  115#-5, 120#-5, 120#-5, 120#-4 worked on keeping bar close to neck and closer to face on way up.  

B. Back squat felt better today 160# was a great weight for this workout I felt strong with it and that I could move quickly to complete the tempo.  These started to feel really consistent after set 3-4.  

C1. Reverse lunges were strong and no pain.  70#, 75#, 80#  could have started 80#.  

C2. Back ext felt good with pause at top I had to focus a lot on right to left contraction at top.  Right side likes to take over here.  25# x 3 

Pretty happy with mid AM session felt stronger today.  

PM

Had to do this at Core Crossfit 

Felt pretty good was holding about 1:21-1:22 pace each set.  

180-185 meters each set