5/28/14

28th
AM:
A. BS; 3x5sets @90%; Rest 3 minutes

305# x 5

Felt heavy today. Based off of a 340# 1RM.

B. 1-arm KB bottom's up press @2020; 8-10/arm x3; Rest 75 seconds between arms 
- https://www.youtube.com/watch?v=0urCS9_J7f8 - if it hurts, don't do it

1 - 18# 10/10
2 - 25# 10/10
3 - 25# 10/10 left shoulder is very shaky but did not hurt
C. EMOM 10 minutes; Drop Snatch x2 - empty bar, if it hurts don't do it

D. DB Russian step up; 8-12/leg x3; Rest 60 seconds between legs

1 - 30# 12/12
2 - 40# 12/12
3 - 50# 11/11

+
14 sets
60 second row @ 1:55
60 second rest walk
- Record time for each set, if you deviate by more than 1/2 (.5) second terminate the workout

1:54.9, 1:54.9, 1:15.9, 1:54.5, 1:54.5, 1:54.9, 1:54.9, 1:54.9, 1:54.9, 1:54.9, 1:54.9, 1:54.5, 154.5, 1:54.9

PM:
A. DB Bench Press @3030; 8-10x2; Rest 90 seconds - moderate load, nothing heavy or hard, if it hurts don't do it

50#DB x 10

+
15 minutes 80%
400 meter run
5 strict pull ups
+
15 minute walk outside, in sunlight ideally