The last few days have been busy....had a great time with family in town and didn't have much time to post. Sleep was better, more "normal" the last few days since I took a couple vacation days from work - what a HUGE difference.....
Saturday, July 16th, 2011
TRAINING (Light, Technique work):
A. Overhead Squat @11X1; 12 sets of 2 @55% 1RM; rest 45 seconds between sets
B. Power Clean @70% 1RM; 8 sets of 2; rest 1 minute between sets
C1. GH Raises @20X1; 10-12 reps; rest 1 minute
C2. Side Bridge - 45 seconds/side; rest 1 minute x3
RESULTS:
Everything felt fine today, focused on active shoulders, tight back, and full depth on OHS. Power Cleans felt light and fast, focused on pulls and fast elbows under the bar. GH Raises and Side Bridge work went well, nice end to the day.
Sunday, July 17th, 2011
TRAINING:
A. Find 1RM Back Squat
B. AMRAP Back Squat @85% of 1RM
C. Toes to Bar - 15 reps; rest 1 minute x3
RESULTS:
A. 330# (15# PR)
B. Completed 5 reps @280#
C. Completed
Back Squat felt strong, very happy with the 15# PR...getting stronger here and I'm crediting the chocolate milk for my success HAHA....Also, very happy to get 5 reps @280#, I wouldn't have been getting more than 2-3 reps @280# a few months ago - Am I a Buffalo now Coach???? Toes to bar helped get the blood flowing back to the legs...good day.
Monday, July 18th, 2011
TESTER: "CINDY"
AMRAP 20 minutes:
-5 Pull Ups
-10 Push Ups
-15 Squats
RESULTS:
23 Total Rounds + 1 Pull Up (TOTALS = 116 Pull Ups, 230 Push Ups, 345 Squats)
Wasn't sure going into this how I was going to feel but I was encouraged as I worked through it and stayed focused and kept the Heart Rate in check...didn't start to really feel tired til around the 18th-20th Round, still only rested a few seconds every five sets - re-chalked the hands and back on the bar, encouraged by these results. Thanks Coach I couldn't be happier, changing my regimine and mindset to a certain degree was unsettling initially, but it's all working out well...Trust is key
No comments:
Post a Comment