July 28, 2010
BW = 189
1. WU
16 minute walk to gym
side lying extension rotation - 8L/R, 8L/R
http://blogs.menshealth.com/fitness-...rs/2010/07/23/
3 rounds:
10 jumping jacks
10 seal jumps
2 rounds:
10 pushups
10 squats
10 ankle grab situps
neck bridges - 20Front/Rear
2. Strength
overhead press - 45 x 5, 65 x 3, 90 x 1, 90 x 5, 105 x 5, 115 x 5
pullups - 3, 3, 3
3. Energy
70's big July Challenge AMRAP in 20 minutes:
3 x 0.625BW overhead press
3 chins/pullups
19 rounds in 19:33!!!
Notes:
-5/3/1 week 1 OH press day
-press - 115 felt heavy today...ugh!!
-70s Big July 10 challenge - 19 rounds! hell yeah, much better than on the 8th when I didn't even finish, around set 12 or 13 I felt the same twinge but I kept my press tight on the next few sets and didn't feel it much. The only set that was broken was the last round.