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

Been real busy with work and school  the last few days so I haven't had the chance to post...below is the past 3 days of training....

Sunday, August 14th, 2011

TRAINING:
A. Clean Grip Deadlift; Build to a heavy triple
B1. KBS - 2pd (70#); 15 reps; No rest
B2. Toes 2 Bar - 15 reps; rest 3 minutes x4
C. GH Raises vs. light band; 10-12 reps; rest 90 seconds x3

RESULTS:
A. 350# (Felt really solid, grip was definitely limiting factor)
B1. All KBS Unbroken - felt light and easy, breathing was good
B2. UB, UB, UB, 10-5 - struggled last two sets, grip was rough here
C. 12 reps all sets - felt easy until last set, will use two bands next time

Monday, August 15th

TRAINING:
A. Weighted Chin Ups; 8-10; rest 3 minutes x4
B. Bench Press @20X1; 3-4 reps; rest 3 minutes x3
C. Bent Over Dumbbell Row @20X1; 10-12 reps; rest 2 minutes x3
D. Side Bridge - 30 seconds/side; rest 10 seconds x3/side

RESULTS:
A. 53# attached (x9), 53# (x8), 45# (x8), 35# (x6) - last set I underestimated how fatigued I was obviously
B. 200# (x4), 215# (x4), 225# (x4) - felt solid here, nice and controlled
C. 45#/Hand (x12), 55#/Hand (x10), 55#/Hand (x10) - last two sets were rough
D. Completed - easy

Tuesday, August 16th

TRAINING:
A. Find 1RM Squat Snatch
B. Dumbbell Split Squat @3020; 10-12/leg; rest 1 minute between legs x3
C. Unachored Sit Ups x100; NOT for Time
D. Dumbbell External Rotations w/20# DB @3010; 8/arm; rest 1 minute between arms x2

RESULTS:
A. 175# - Not real happy with this number, hoping for 185#-195#, technique needs to get better as weight increases...everything feels good and solid til the weight increases past 150#; would like to see more heavy snatch work/OHS in future
B. Used 30#/Hand and did 12 reps all sets - these were slow, miserable and brutal..great foundation work
C. Completed
D. Completed