Catching Up..........

Coach Anthony has been laid up with the shoulder surgery so below is something I put together while he recovers...get well soon Coach.

Work has been extremely busy and I have had no time to post the last two days of training so here we go.......

Saturday, July 9th, 2011

TRAINING:
Back Squat @30X1; 3,2,1,3,2,1 reps @75%, 85%, 95%, 70%, 80%, 90% (Percentages based off of 315#) - All completed as prescribed

THEN....
21-15-9 reps for time:
Deadlift - 315#
Box Jump - 30"

Time: 9:05

Back Squat is feeling better everyday - looking forward to using chains to get stronger here, also excited to test new 1RM....Deadlift/Box Jump Tester was good for the confidence, honestly just completing it having to do 45 DeadLifts @315# was encouraging and my lower back had very little soreness the days following...feeling strong.

Sunday, July 10th, 2011

TRAINING (SKILL/MOBILITY):

10 minute Run @Z1
10 minute bike on AirDyne @Z1

THEN..........

A. TGU - 10 reps/side; slow and steady
B. KBS - 15 reps- HEAVY; rest 1 minute x3
C. GHD Sit Ups - 15 reps; rest 90 seconds x4
D. Double Unders - :30 seconds on/:30 seconds off x8

Needed a day like this....got the HR going but tried to stay at a nice steady pace.  Everything feeling good, no lower back or abdominal soreness.  Used 53# KB for first 8 reps/side, then used 70#KB for last 2 reps/side.  Used 79# KB for KBS and completed all Unbroken.  GHD Sit ups felt easy and double unders went pretty well - few trip ups the last few sets.

On another note, I have added 16oz. of regular chocolate milk to my diet the days I train, which gives me an added 16g Fat, 50g Carbs, 16g Protein - I am hoping to put on another 10 lbs. over the next few months and this might just work....a little trial and error never hurt anyone haha