Training Log + Mobility WOD Challenge – Day 13

Posted: February 22, 2012 in Uncategorized

Saturday, February 18, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.
Glutes bridges x 10
Scap Floor Slides x 12

Kneeling Jumps 2 x 5

Squats 5 @ 154, 5 @ 220, 3 @ 275, 3 @ 319, 2 @ 385, 1 @ 429 (belt on now), 1 @ 473, 1 @ 507, 1 @ 540, 1 @ 551 – pretty solid reps here. The 551 single stalled on the way up but I kept a good position and powered through.

Push Press 5 @ 135, 3 @ 185, 3 @ 225, 3 @ 275, 1 @ 295, 1 @ 315 (belt), 2 x 3 @ 225 – getting a little better here over time. It’s certainly different doing them after squats instead of first in the session like I have done in the past.

DL 5 @ 275, 5 @ 319, 3 @ 385, 3 @ 418 – nothing insane here but it is feeling better each week. I need to be patient with this and build it up again over time.

Lat Pulldown with V Grip 2 x 12

Did the Mobility WOD for my shoulders and stretched hips, groin and glutes.

Solid lift overall. Had some different guys lifting with us today. Tony Granville, Steven Price and Tom Kean joined us for the entire session. These guys are lighter weight lifters but were all killing squats with over twice BW for reps. I’ve never lifted with lighter lifters who could actually keep up before. It was certainly nice to have a good group of guys hammering away.

Monday, February 20, 2012 @ St. Andrew’s Church Hill

Tried a different hill today and it was tough as hell.

5 sets.

About 2/3 of the way up I really had to keep driving or I would have come to a stop. This hill is no joke.

Tuesday, February 21, 2012 @ Global Gym

SMR – pvc and lax ball.
Dynamic warm-up.
Scap Floor Slides x 10
Glute Bridge x 12
Shoulder Circuit x 15

Front Squat 2 x 5 @ 154, 3 @ 220, 3 @ 275, 3 @ 308, 3 @ 341, 3 @ 352 – felt pretty solid considering I killed some hills yesterday.

a1) Military Press 5 @ 95, 5 @ 135, 3 @ 155, 3 @ 185, 3 @ 205 – best this has felt in a long time. I was good for many more on 205 but I stuck to the plan for the day.
a2) Chin-ups 5 x (6 with FG + 3 regular grip)

RDL 2 x 10 @ 225
Band Pullapart 4 x 25
Band Pushdowns 2 x 25
BB Reverse Curl + BB Curl 2 x (8 reps + 8 reps) @ 65lbs

Stretching for hips, groin and pecs.

Solid workout tonight, got some work in and stuck to the plan.

Mobility WOD Challenge – Day 13

Also check back in the next day or so for a post on nutrition. This is something that I have researched and experimented a lot over the past few years and I want to relay my extremely simple and effective strategies.

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