Week 1: Day 5: Friday, June 8th, 2012
Hit alot of work on upper body pushing today, and have to say this is what I have been looking for in programming for a long time. I really feel at least personally for myself, I need to directly hit certain muscle groups to see benefits in building strength in certain areas. Only time will tell if it will work, and pretty excited to see any progress or no progress made over the next couple of months.
Today was the first time, I felt pretty good on muscle ups, even though I am dealing with some hand issues, where my right hand is pretty bruised and inflammed, and so hanging onto the rings, was pretty problemsome to say the least. The muscle up workout was -1 meaning to go less than my best unbroken muscle ups in a row, but Honestly I have never tried a amrap of muscle ups before, so I picked a number that I knew I could handle, but also something that would be relatively difficult for myself.
Friday, June 8th, 2012 Workout:
A. Split Jerk Cluster @ 80% effort, 22.214.171.124.1 x 3 sets, 3 min – off jerk blocks @ 225 lbs
B1. Front Squat @ 20X0, 4-5 reps x 4 sets, 3 min- 205-225-240-250 lbs x all @ 5 reps
B2. Muscle-ups, AMRAP (-1) x 4 sets, 3 min 5-5-5-5 all reps performed unbroken.
C1. DB Back Extensions @ 2011, 8-12 reps x 3 sets, 1:30 min – make it tough @ 40 lbs x 2 sets @ 12 reps, and last set @ 10 reps @ 72 lbs
C2. Seated DB OH Press @ 32X1, 6-8 reps x 3 sets, 1:30 min – no back support @ 45 lbs x 8 reps, and last set @ 6 reps @ 50 lbs
D1. Flat Bench DB Elbow Extensions @ 40X0, 8-10 reps x 3 sets, 10 sec – start @ 25lb DB’s
D2. Row Sprint 35 sec @ 500m PR pace x 3 sets, 3 min