Sunday, March 24, 2013
Foam Rolling and Dynamic Warmup
1) Standing Hurdle Jumps
Tried for 34” this week and got it twice. Missed it 5 other times though so I kicked the hurdle into the air. I have a bit of a temper sometimes:)
2) Conventional Deadlifts 2x(3, 2, 1) – 155 lb, 175 lb, 185 lb and 165 lb, 175 lb, 195 lb
3A) SSB Reverse Lunges 4×6
3B) ½ Kneeling Palloff Press
4A) 2 KB Single-leg RDL
4B) Face Pulls
Got finished at little ahead of Zach so I incline walked on the treadmill for a few minutes.
Monday, March 25, 2013
Dynamic Warmup
Not really sure this was necessary today considering that I had to shovel the 9 inches of snow from the driveway that the sociopath Mother Nature decided to dump on us at the end of March before I could even get to the gym. Grrr!!
Heavy Sled Pulls x 5 trips
Heavy Prowler Pushes x 5 trips
Cooldown and Breathing
Tuesday, March 26, 2013
Dynamic Warmup
Airdyne Sprints
Turkish Getups
Breathing
Wednesday, March 27, 2013
Foam Rolling and Dynamic Warmup
1) Overhead Med Ball Throws
2) Floor Press 2x(3, 2, 1) – 85 lb, 95 lb, 105 lb and 90 lb, 100 lb, 110 lb
3a) Parallel Grip Chins 4×3
3b) Single-arm DB Bench Press 3×8 – 30 lb, 30 lb, 35 lb
4a) Chest Supported Row 4×8
4b) Supine Trunk Rotation 3×12
5a) Single-leg Squat to a box 3×8 – 5 lb, 8 lb, 8 lb
5b) KB Pullover with Leg Lowering 2×12
6) KB Swings – 10 on the minute x8
Thursday, March 28, 2013
Dynamic Warmup
KB Ladder
Turkish Getups
Cooldown and Breathing
Friday, March 29, 2013
Foam Rolling and Dynamic Warmup
1) Heidens
2) SSB Back Squat 8×2 – 110 lb
These were for speed so I did the sets on the minute, which is why I kept the weight pretty light. Zach asked me how they went, and I said, “Easy.” His response, “Good. It was supposed to be easy.” Also, we took away the box this week, and I was able to keep my tightness so much better. Zach and I both agreed to keep the box out of it.
3a) Conventional Deadlifts 2×5 -115 lb
Again, these were nice and easy due to my heavy deadlifts on Sunday and more heavy deads to come on Monday.
3b) Squat Resets 2×8
4a) Pushups 4×5
4b) Seated Cable Row 4×6
5a) Swiss Ball Rollouts 2×12
5b) EZ Bar Curls 3×8
Ended the lift with abz and curls working in sets with my buddy, Gabe. Can’t really think of a better way to end a good week of lifting on a (finally!!) sunny, semi-warm spring day than having fun in the gym with my friends!
Saturday, March 30, 2013
Off Day
Final Thoughts
I only have one more week on this program, and then Zach Moore might be switching things up on me a bit. I am kind of sad about that because I have really enjoyed these past few months of training, but I know Zach will come up with a new program that is both fun and gets me to my goal. Speaking of goals, I just might be headed toward some new ones this summer – we will see!
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