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Old 01-04-2010, 11:42 PM   #12
Ryan Secor
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Join Date: Nov 2009
Posts: 137
Default Monday 01.04.10

Sleep - 9ish hours (dogs woke me up about 4 times)

Warmup:
12 min AMRAP - Did 4 rounds
10 Wall Squats
10 Halos (1 pood)
10 Pump Stretch
Foam Roll
Back Squat - 135#x5; 175#x5, 205#x3

Workout
Back Squat
225# x 5
260# x 5
295# x 5+ - Did 10 reps (hammies and butt were fried!)
140# x 5x10

RDL 3x10 - 135# (good stretch & work in hammies)
Core Work

-then-

AMRAP in 12 min:
20 KB Swings (1.5 pood)
1 min Jump Rope
20 KB Swings
1 min Mountain Climbers
20 KB Swings
1 min Burpees
20 KB Swings
1 min Rowing

Made it through 1.5 rounds (Mountain Climbers on the 2nd round).

Cool-Down
Pavel's Relax into Stretch Protocol

Most of you probably recognize the stuff I'm following. First is the 5/3/1 protocol - I basically broke everything up into 4 workouts/week. This is the focus of my training - I'm focusing on becoming stronger and a decent powerlifter (maybe eventually I'll do some strongman stuff - that'd be fun). The metcons are based on Pavel's Enter the Kettlebell. One thing I'm focusing on is focusing on only a few movements while being conditioned. I'd rather be really good at a few than mediocre at everything - which is why I'm focusing on my powerlifts (with some light assistance work) and a little bit on KB's. I've only recently been introduced to KB's and I enjoy the workout they provide as well as how healthy they make my joints feel (especially shoulders). I took a look at the Enter the KB program and I don't think it'll provide too much of a load on my CNS BUT will hopefully address my conditioning issues. This KB workout was deceptively hard. When I first looked at it I thought it would be jokingly easy, but it really killed me. The whole workout left me feeling really good... hips and hammies are going to be sore tomorrow I'm sure, but I feel good..
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