10/30/2015
AM – Row 4 min @ 80% aerobic pace, rest 1 min off rower x 4
Done
PM
A – Squat snatch – 1 rep every 90 sec x 10 @ 84% 1RM
195 – played around with some foot placement but all lifts felt fairly solid.
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B – Overhead Squat x 10 for time @ 135lbs, take from ground. Rest 2 min x 4
:17 – :17 – :16 – :17
The first one I tried to go to fast and was a little unstable. Last 2 sets I played with a more narrow grip and that felt much better. Last set I tried to slow down to be faster
+
Thoughts before the workout. Two glaring weaknesses for me so was trying to get in the right positive mindset.
C – For time
5-4-3-2-1 Deadlifts @ 315lbs
1 legless rope climb each round
3:53
Grip endurance was the biggest limiter here. 1st leg less was easy and felt fast, than after the 4 deads I noticed my grip was already going to be an issue for the last couple of climbs. I didn’t count how many pulls it took but it was definitely a lot more quick, small, slow pulls.
+
D – 5 min bike 85% aerobic
done
10/31/2015
AM – Bike 30 min @ aerobic pace
Done
+
10 min locomotion work
Traveling again and Dropped in to a box so was stuck doing their workout, had to deadlift again but low volume. Unfortunately also trained fasted so double barrels were out of question today. I was mentally in a better place with this but still wanted to do the squats.
PM
A – Dbl Barrel front squat – 4,2,1,4,2,1. rest 3 min
+
B1 – Rear foot elevated DB split squat x 8/leg, rest 1 min
35 X 3, 53 X 2 only had access to Kettlebells and needed to ease into the first few sets after the team workout.
B2 – Banded lateral monster walk x 15 steps/direction, rest 1 min x 4
+
C1 – Banded tricep pulldown + 1 sec squeeze x 12, rest 1 min
Done
C2 – Lean away pullups @ 31X1 x 3-4, rest 2 min x 4 first time doing 4 reps on all sets that I can remember