Friday, October 14th, 2011

TRAINING:
PART 1:
A. Clean Grip Bench Press @11X1; 3-5 reps; rest 3 minutes x5
B. Flat Bench Powell Raises @3010; 8-10 reps; rest 1 minute b/t arms x2
C. FLR on Rings - Feet above Hands - Max Hold; rest 2 minutes x3
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PART 2:
5 Minutes @85%:
30 Double Unders
7 HSPU - Regional Standards
20 Walking Lunges w/25# Plate overhead
10 GHD Sit Ups
**Rest 12 minutes x4 sets***

RESULTS:
A. 185# x5, 195# x5, 205# x4, 210# x4, 215# x3
B. Used 15# DB, completed 10 reps/set
C. 2:45, 1:35, 1:18
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Totals - 4 sets:
1. 2 Rds + 30 D/U + 7 HSPU + 6 Lunges
2. 2 Rds + 30 D/U + 7 HSPU + 20 Lunges + 6 GHDs
3. 3 Rds
4. 2 Rds + 30 D/U + 7 HSPU + 20 Lunges + 6 GHDs

Part 1 wasn't too bad, hadn't done CGBP in awhile so good to get some strength work in.  Powell Raises completed but need to get the weight up a little here...FLR was miserable but real happy with the first hold @2:45...downhill from there haha.  Part 2 was pretty nasty, I completed the first round at 75% and could feel that I needed to go harder for the next three sets to get back to 85%....last three sets felt real solid, shoulders and core started to feel the affects of the FLR but satisfied with how it all went.....Weekend off before back at it Monday for a couple days.....Iron Curtain this upcoming weekend