Sleep: 730p-4a Good morning energy.
No sugar yesterday, but a glass of delicious egg nog today.
Training 8am:
Warm-up: 150 DUs for time. Rest 20s with every trip. 3:17. Thought I was going to go sub 3 today which would have been a PR, but then I tripped @ 149. Doh!
~20m x 2: side shuffle, carioca, power skip, A-skip, bounding. 2x10m/leg single leg bounding. Significantly more challenging on the left.
A1. RDL to just below knee cap @ 4111; 6,6,4,4,3; rest 20 sec
6x165lbs, 6x175, 4x185, 4x195, 3x205 (video)
A2. Seated DB Overhead Press parallel grip @ 31X1; 2-5 x 5; rest 2 min
5x35lbs, 2x40(F on 3), 2x40(F on 3), 5x35, 5x35lbs 35 felt smooth after attempts at 40.
B. Bent Over BArbell Row @ 2010; 8-12 x 3; rest 2 min 12x55lbs, 9x65lbs (Missed chest @ 10), 12x65lbs (video to follow)
C. SL Back Ext's @ 3022; 4-7/leg x 3/leg; rest 45 sec b/t sets - add weight as needed
7 each set. There was no adding weight. Made it to 7, but tough!
Showing posts with label SL back extensions. Show all posts
Showing posts with label SL back extensions. Show all posts
Thursday, November 17, 2011
Thursday, November 10, 2011
Training 11/10/11
Sleep: 7p-4a I love daylight savings! It's pitch black by 6p now & we were in bed by 6:45. Some sips of decaf, but never finished my travel mug.
Day 1 no sugar. I'm not setting any specific goals here on how long I'm looking to not have sugar. I just needed to draw a line in the sand for myself and despite this also being day 1 of my cycle I'm surviving just fine. :)
Coaching 5:30-8:00 PD floor, Each set was interrupted as we were short on help for coaching, but I did not want to wait until noon when clients cleared out.
Warm-up: 5 min row @ 2:20 pace (1070m). Felt comfortable. I'm working to develop a better relationship with the rower.
Day 1 no sugar. I'm not setting any specific goals here on how long I'm looking to not have sugar. I just needed to draw a line in the sand for myself and despite this also being day 1 of my cycle I'm surviving just fine. :)
Coaching 5:30-8:00 PD floor, Each set was interrupted as we were short on help for coaching, but I did not want to wait until noon when clients cleared out.
Warm-up: 5 min row @ 2:20 pace (1070m). Felt comfortable. I'm working to develop a better relationship with the rower.
A1. RDL to just below knee cap @ 4111; 4-6 x 4; rest 20 sec First time doing this so wasn't sure where to start. 6x135, 145, 155, 165lbs (video to follow). I totally overlooked the 1s pause @ the bottom & not sure if they are slow enough to be considered a 4s ecc.
A2. Seated DB Overhead Press parallel grip @ 31X1; 4-6 x 4; rest 2 min. 6x30lbs, 35lbs (video), 35lbs, 35lbs. Left arm struggles more. Worked really hard for that 6th rep on the last set. It must have been a 4s lift.
9:30am
B. Bent Over BArbell Row @ 2010; 12-20 x 3; rest 2 min
C. SL Back Ext's @ 3022; 4-7/leg x 3/leg; rest 45 sec b/t sets
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