Sat Dec 3rd
Events
Farmers/sled drag warm-up- a few sets of 50' farmers-50 sled drags, all sets were very light.
DE Log- worked up to 3X3 @ 255
Farmers-200X50', 250X50', 300X50', 350X50'
Stones-3X5 @ 300 to 56" (one motion kind of came about on its own in attempt to be very fast)
Took a hard shot on the chin, while attempting to touch and go my stone set. Wish I had it on video. Chin was mangled, had a nice purple golf ball on it for a couple days.
Tire- 3 sets of 5 flips
Sunday Dec 4th 2011
Bench press- 135X10, 185X5, 225X5, 275X5, 315X3, 335X1, 350X1, 4 sets of 2 @ 320lbs
Face pulls- set of 20 after each set of bench
DB Row- 5 sets of 15/arm @ 120, short rest periods, focus on feeling lats instead of just heaving reps
Turkish Get-ups
1 Arm DB Strict press- 60X8/arm, 75X8/arm, 85X8/arm, 100X6/arm
Arms as per shelby starnes
Tues Dec 6/2011
Box Jumps- 2 sets of 3
Deadlift-135X8, 225X8, 315X3, 405X3, 510X4 X4 sets, 580X2 (these felt awesome), 650X2, X2 Both top sets were work but felt pretty decent.
Front Squats- 225X5, 315X5, 365X4, 405X3
DB side bends-150X13/side X 2 sets
Good heavy session
No comments:
Post a Comment