Dominic in Miami - Page 16

Dominic Sirianni · 03-16-2010, 03:21 PM

Easy Day
Row 500m
Agile 8
Squat
Airx5
45×5
75×5
85×5
95×12

Dominic Sirianni · 03-17-2010, 07:42 PM

500m row @ 1:50 pace
Agile 8

Bench
45x5
95x3
135x2

working sets
195x3
225x3
250x13 (PR)

then
5 sets of
bench 105 x 10
db row 35 x 10

1k row 4:40

Dominic Sirianni · 03-29-2010, 07:19 PM

500m row

did some sandbag sprints which definitely stupidly sapped my strength for my presses. I did them cause some other people were doing them and I got sucked in. Lesson learned.

Press
150x5
170x3
190x6

no assistance work

That should teach me to do conditioning before strength...

Dominic Sirianni · 03-29-2010, 07:24 PM

500m row
Agile 8
400m light jog - knee hurting
some cone agility drills

Squat
45x5
80x5
90x3
100x12

deadlidt
75x3
85x3
95x12

3 sets of
GHD situps x 10
reverse hypers x10

Dominic Sirianni · 03-29-2010, 07:29 PM

500m row
Agile 8
10 k row - 51:05

was trying for 51:00, but couldnt reel it in.

glute ham raises 1,1,3

Dominic Sirianni · 03-29-2010, 07:42 PM

Jump Rope
60/50/40/30/20/10
Agile 8

Bench
45x5
95x3
135x3

210x5
240x3
265x9

then 5 sets
bench 115x10
db rows 40x10

2k row - 7:55.3 (PR)

Dominic Sirianni · 03-29-2010, 07:48 PM

First day getting back into some Oly stuff since back injury about 2 months ago

Jump rope
70/60/50/40/30/30/10

Overhead squat practice working up to some light triples
high hang snatch working some light triples

back felt solid, pulled the plug before doing anything stupid

deadlifts
80x5
90x3
100x15

3 sets of
3 glute ham raises
15 reverse hypers
15 GHD situps

Agile 8

Dominic Sirianni · 03-29-2010, 07:51 PM

Deload week

Warmed up with jump rope
10/20/30/40/50/60/70

Then some stretching courtesy of Pete

Press
45×5
80×5
100×5
120×5

Then 5 sets of
Press 45×10
1 pull up

Then
3k row nice and easy @ 7 damper ~2:24 pace – 14:19

Finished with agile 8

Dominic Sirianni · 03-30-2010, 09:53 PM

Jump Rope
10/20/30/40/50/60/70/60/50/40/30/20/10
Agile 8
Squat
45×5
55×5
65×5

Some jogging and calisthenics

14 rounds of Coach Rut's DB bear at 40# Ouch

Dominic Sirianni · 03-31-2010, 05:13 PM

Warmed up with some db swings, pp, dl, push up -rows and throws

Bench (deload week)
45×5
95×5
115×5
140×5
170×5

Deadlift
45×5
55×5
65×5

Finished with some sled drags Good times