Even Keel "B"
60 min., 218 lbs.
Warm-up
motions, stretching, imaging
Circuit 1
FSQ : 10, 8, 6, 5 @ 155, 175, 195, 215 lbs.
Dips : 12, 12, 12, 12
DL : 9, 7, 6, 5 @ 225, 255, 285, 315 lbs.
Circuit 2
Flye-away : 8, 8, 7 @ 140 lbs.
T-bar row : 9, 7, 6 @ 145, 150, 155 lbs.
Spider curl : 9, 9, 6 @ 60, 70, 80 lbs.
Finish
Farmer walk : 30 sec. @ 180 lbs. x 3
+ + +
Sunday, 18 November 2012
25 min.
Planche walks
Hanging leg inversions
Neck tugs (with lawn mower and resistance bands)
+ + +
Monday, 19 November 2012
30 min.
Medicine ball & Sledgehammer throws + walking equipment to and from the park
+ + +
The chalk not only made my hook grip work, at last (plus I made sure to tuck the web of my thumb deep around the bar), but the hook grip also gave me good results on the DL.
The T-bar row was humbling, since it lopped off about 70 lbs. from my cable row. My mid-back is still sore, which is great.
In the same vein, my pecs are more sore than they've been in a long time--two days running now--, so I guess the flye-away did its job this time in spades.
My core and neck are also sore from what I did Sunday.
Training in the park today was fun. A father and his daughter were there trying to shoot a gas rocket, and a teenage boy was pitching baseballs at the tennis court fence. As I did my hammer throws, my daughter grunted and cooed in time. Nice cool, overcast weather. Thanksgiving weather.
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