Monday, April 11, 2011

A1. 800m run, easy
A2. Mobility

B. Overhead Squat
1 x max rep @ BW - 5
2 x max rep @ 165 - 6, 7

C. Deadlift 5x1 +5
-350#

D. 10:00 HSPU work
-piked off a 24" box, 2x12"box for full ROM 1 abmat

E. For time:
400m Row
5 HPC, 135#
300m Row
10 HPC
200m Row
15 HPC
100m Row
20 HPC

Time - 7:30

Notes:
*Light soreness in quads from C&J's yesterday.
Overhead squats went well today. Issue was in the wrists. They would start to scream on the last rep or so. Deadlifts felt strong and are only getting better. The weight moved up easy anf form was solid. Tried a different method on the HSPU's so that I could get full ROM work instead of negs. Seemed to be a good transition. Will do more of these in the future. Goal right now is 10:00 of work daily M-F or throwing them into my warmup. Was supposed to do a MU and rope climb workout but after 1 MU I couldn't land another one...Frustrating. So I did the rowing/HPC workout instead. This one went well as they are strengths of mine. Only the last round of HPC's were broken: 10,5,5. Overall a good day of training.

Workout Nutrition:
Pre - 5g BCAAs, 1g Glutamine
PWO - 5g BCAAs 2g Glutamine, 1 scoop SFH PWO + Fortified, 2g MSM
1 hour later - 4g fish oil