Monday
Wake time 6:30am
mid AM
A. back squat - 4-5 x 4; rest 4 min
B. SL high bench step up @ 3111; 10-12/leg x 4; rest 30 sec b/t legs
C1. standing press @ 12X1; 6,4,2,6; rest 2 min
C2. 1 arm heavy power row @ 20X0; 4-7/arm x 4; rest 2 min
PM
sled sprints:
20 sec incremental - 90-95%
rest walk 2:40 x 4
(rest 6 min)
x 2
+
run 15 min Z1 cool down
Comments/Results
AM
Back squat felt alright I started at 255# and built to 275# The high bench step ups were starting to feel better I might start playing with them in my warmup. I had quite a bit of shoulder pain in the press I had to go lighter 105#-6, 115#-4 125#-2, 110#-6 The power rows felt good used 100#
PM
The sprints were nice the heat got to me a little but they felt strong. The 15mins in the heat was draining but it felt good to flush out the sprints.
AM
Back squat felt alright I started at 255# and built to 275# The high bench step ups were starting to feel better I might start playing with them in my warmup. I had quite a bit of shoulder pain in the press I had to go lighter 105#-6, 115#-4 125#-2, 110#-6 The power rows felt good used 100#
PM
The sprints were nice the heat got to me a little but they felt strong. The 15mins in the heat was draining but it felt good to flush out the sprints.
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