Monday and Tuesday Workouts…
The last two days have been pretty good, and was pretty happy with my kipping handstand push ups yesterday, as I hit every max set, and felt like I could have gotten even more if I wanted to. I kept the intensity on the power cleans at a moderate weight, and actually was pretty happy because everything went pretty well, and my concentration was the handstand push ups during this battery tester. I am feeling pretty good, and I am also happy with how my back recovers from heavy days. Before it would take a couple weeks, or I could not move for sometime, but now it only takes about a day or two, and I can still workout. This is a huge improvement from before Regionals, and putting the emphasis on the posterior chain work and lower back has def paid off.
Monday, August 27th, 2012 Workout:
A1. Clean Pulls @ moderate weight @ 185 lbs x 1 rep x 7 sets, rest 10 seconds.
A2. Power Clean Cluster @ moderate weight @ 185 lbs, 1.1.1 x 7 sets, rest 60 seconds
A3. Kipping Handstand Push ups, 6-9 reps x 7 sets, rest 60 seconds
all handstand push ups @ 9 reps..Good Work
B1. GHD Raises(Strict), 12 reps x 3 sets, rest 1:30
B2. AMRAP Shoulder press @ 95 lbs x 3 sets, rest 1:30
A. 5 sets of Dynamic Bench Press w/ 40 lbs of chains @ 135 lbs x 3 reps
B. 5 Sets of Dynamic Bench Press w/40 lbs of chains @ 155 lbs w/ slingshot x 3 reps
C. 10-9-8-6-5 of:
Weighted Bar Dips w/ 50 lbs vest.
Tuesday, August 28th, 2012 Workout:
It was pouring out in the beginning, so did the first session on rower…
A. 150 Meters Rowing @ 90%/ 150 Meter Rowing @ 50% x 10 sets
rest 5:00 minutes
B. Run 400 Meters @ 90% x 3 sets, rest 2 minutes
rest 5 minutes
C. GHD Raises x 10 reps x 5 sets, rest 1 minute