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Tuesday, November 30, 2010


11/29/2010 - hate doing this but need to take some time off from heavy lower stuff to let my foot heal. Don't want to be a cripple forever.

long dynamic warmup

Pistol warmups and then hit 16 in a row on my left leg. Nice technique and deep. Right Side ankle is too tight to get low, need to work on this.

Couple technique sets of squat cleans

AMRAP 12 minutes

2 rope climbs / 4 thrusters at 95lbs / 8 toes to bar. Don't know how many I did lost count. Around 9. Babying my foot, still managed to tweak it a bit. LAME!

Dragon Flags 3 x 8 - freakin tough

Foam Roll my right IT band. Its tight and it makes my right knee hurt. Foam roll feels terrible.


Whoa, look who got on a new program. Got a little tired of the last program. This one has more weights and less Met-con. Trying to get my lifts up through the winter.

Max Effort Upper

Long dynamic warmup and static stretch upper and lower

Axle Bench Press
85 x 10
125 x 10
175 x 6, 1
195 x 3
215 x 3
235 x 3
255 x 3
280 x 3
285 x 3 - PR here for bench, first time trying axle. Haven't benched in a month and I do this, ridiculous.

Ring Recline Row
Bodyweight x 15
25lbs x 12
45 x 12
70 x 12

Bodyweight x 15
45lbs x 12
70 x 12
90 x 12
115 x 8 not sure what my old bests for this are.

Cable Facepull 3 x 15 @ 50lbs.

back to a more weight oriented week. pretty pumped for this.

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