August 4, 2009
bw = 178
1. Warmup
500m row@5 - 1:56
CA standard WU ~8 minutes
wall slide - 12, 6
2. Strength
Burgener warmup - 45 x 1
power snatch + OHS - 95 x 3, 95 x 3, 95 x 3
snatch balance - 95 x 1, 95 x 3
back squat - 95 x 5, 145 x 3, 155 x 5, 180 x 5, 205 x 11, 145(slow) x 5, 145(slow) x 5
(full rest - 2 to 3 minutes)
front squat - 95 x 3
DB 1-leg RDL - 15 x 10L/R, 15 x 10L/R, 15 x 10L/R
ab wheel - on knees - 12, 12, 12
(superset with no rest)
3. Energy
row@5
warmup-1:00
6 x 0:30 on /1:00 slow
total - 2355m -2:07/500m
TFL/IT band foam roll
Notes:
-Wendler's 5/3/1 program Day 4, week 1
-back squat - Not bad for not squatting in a while
-row - this sucked, my conditioning I think has left me much faster than my strength
-TFL - these have been really sore and right lately, probably from all the driving.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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