Thursday 7.26.12

10:00 AM


Warm Up:
- 500m Row
- GHD Sit Ups
- GHD Reverse Hypers
- Pistols

Strength:
High Bar Back Squats 3x5 adding 5 lbs to last week:
Warm Ups Sets: 45x5, 135x4, 225x3, 285x2, 325x1
Work Set:  270x 3x5

Bench Press 3x5 adding 5 lbs to last week:
Warm Up Sets:  45x5, 135x4, 185x3, 225x2, 265x1
Work Sets:  215x 3x5- I did all reps with a 1 second pause on my chest.

Conditioning:
10 Rounds For Max Effort of:
- 10 Push Ups
- 50 Yard Sprint

This conditioning circuit was not timed.  I just did the push ups as fast as possible while hitting chest to floor and full lockout on each rep, then sprinted as hard a possible.  After each sprint I walked back to the start.  This one was fun and I did it with my 7 and 9 year old kids.  They did 5 modified push ups each round, but sprinted the entire distance with me each round.  Trying to mold the next generation of bad@$$'s!

11:30 PM

2x 800m "sprints" with 3:00 rest.

I didn't warm up at all for the first run and I was very slow getting started and finished around 4:20.  The second run felt a lot smoother and I finished under 4:00 but I don't have a real accurate time.