The second week of Barbell II was just as exciting, and way less painful. Win. Here's the synopsis...
Monday, Oct. 4
A: Power clean
warmupx5 @ 64#
w-upx3 @ 88#
w-upx2 @ 98#
Rest 3 min b/w sets :
5x2 @ 110 - 120 - 132 - 147 - 157#
That last set at 157# was a little sloppy - when power cleans feel heavy, I start to catch with my knees kind of turned in a little, and with my body a little crooked. I got under it fine, and I stood it up without trouble, but it wasn't prett.
B: Bulgarian split squat
w-upx5 ea @ 25#
Rest 2 min b/w sets:
4x8 ea @ 35#
So much easier this week! The first week, my balance was off and I kept having to bring my back foot down to catch myself. What a difference a week makes - still a little wobbly and they were tough, but by the last set I was cranking the little turds out. And the resulting muscle soreness wasn't even a fraction of what I had the first week.
C1: Single arm DB bench press
Rest 1 min b/w sets:
3x15 @ 30#
superset w/
C2: Weighted kip pullups
3xmax reps:
10 w/20# vest
8 w/20# vest
9 w/20# vest
The vest made a huge difference - not having to worry about holding onto the dumbbell allowed my legs to do their thing during the kip.
D1: Kneeling band scarecrows
2x20 w/purple bands (still awkward. Learning to live with that.)
superset w/
D2: Weighted hip extensions
2x10 w/20# DB (still. too. light. Sad problem to have, right?)
Wednesday, Oct. 6
A: Back Squat
w-upx5 @ 88#
w-upx3 @ 98#
w-upx2 @ 115#
5x3 @ 130 - 142 - 159 - 175 - 190#
B1: Weighted Dips
4x8 w/purple 1" - 1/2 purple 1"x2 - 1/2 purple 2" (" = number of inches held from end of band; 1/2 = knees just in one strand of the band)
superset w/
B2: Chest Supported Rows
4x10 @ 35#
C: DB Thrusters (35# for time)
3x12 - :24 - :29 - :27
The extra 2 reps really threw me. The first round felt awesome. The second set, I dropped a dumbbell on the way up and almost fell over. The third round was just capital-H Hard.
D1: Seated DB power cleans
2x12 @ 15# (a little tougher toward the end of the set, but still not terrible)
superset w/
D2: Face-down band leg curls (ow.)
2x20 w/ purple band - still letting those hips come up.
Conditioning: 6 prowler sprints w/40# in the driveway. Tons of fun. Loved watching Zack's son, Owen, riding the prowler - fearless!
Friday, Oct. 8
A: Press
w-upx5 @ 44
w-upx3 @ 54
5x3 @ 64 - 74 - 79 - 88 - 93x2 (fail)
I let the bar go out around my head on the last set, and that was the end of that. Rested a while and then tried again, but didn't get it off my shoulders once - arms were shot! Need to take smaller jumps week-to-week, I think.
B: Hang Split Snatch
w-upx3 @ 44
4x6 @ 49
Love, love, love these. Getting under FAST is definitely something I need to work on, and I can tell this is helping. Still not as consistent as I'd like, but improving!
C: DB Step-ups (22" box)
3x12ea @ 35 - 30 - 25
D1: DB Sword Pulls
2x12ea @ 15# (These feel badass.)
D2: Band Good Mornings
2x15 w/green band (These were a little tricky the first week, but even with the added reps it was far easier this time around.)
Conditioning:
5 sets
Unbroken double-unders
Rest 2 min.
50 - 41 - 28 - 62 - 11 = 192 total
I could have kept going the first round, but wanted to 'save' my shoulders for the other rounds. In retrospect, I wish I had just gone all out - that set felt money and I think I could have hit a big number.
Saturday, Oct. 9
CFO Ultimate Med-Ball @ Lewis and Clark
My team lost all 3 games, but we had some good plays and an awesome time. I was feeling like death when I got up that morning, but I felt so much better by the end. The running got my body warmed up and helped clear out some sinus shit.
Went out for Crystal's birthday that night, and underwent what I'm calling a "vodka cleanse." Call me crazy, but I think it was good for me. Sunday morning I woke up with clear sinuses and a decent amount of energy considering the late night.
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