Tuesday, July 3rd, 2012 Workout
Today was a good day, and I feel like I am back on track with my workouts and following Coach Mike’s programming mentally and physically. I will be one day behind on this week, but I needed a rest day on Monday, since I worked out all last week and hit a couple doubles during the weekend.
I felt pretty good on my high bar back squat today, and felt good not using a belt either. I am really trying to focus on using my legs during my squatting and not my back while I squat. I also feel very good when I do alot of posterior chain work, as I feel much healthier in my back.
Tuesday, July 3rd, 2012 Workout:
A. Power Snatch, build to a tough single, worked up to 195 lbs. Felt good and pretty easy.
B1. High Bar Back Squat @ 20×1, 4-6 reps x 5 sets, rest 3 min
235 x 6, 245 x 6, 255 x 6, 265 x 6, 275 x 4
B2. Weighted Pronated Chin Ups @ 30×0, 4-6 reps x 5 sets, rest 3 min.
26 lbs x 6 reps, 26 lbs x 6 reps, 26 lbs x 6 reps, 35 lbs x 5 reps, 35 lbs x 4 reps
C1. Seated DB Press @ 30×0, 6-9 reps x 4 sets, rest 2 min
50 lbs x 9 reps, 55 lbs x 9 reps, 55 lbs x 9 reps, 60 lbs x 4 reps
C2. GHD Raises with Bands @ 30×0, 9 reps x 4 sets, rest 2 min
D. Airdyne Sprint @ 15 seconds x 8 sets, rest 2:15.