Log 10/25

I decided today that I need to find a place to organize my paper copies of my log - at least the strength class sheets. Grabbed my old 1RM binder from the gym, took it out to the truck, and promptly broke it in half. WTF. So, I guess I'll be digging through the basement looking for a sturdier model in my old teaching stuff.

On a happier note, all the exercises changed this week. I'll miss a couple (sword pulls, single-arm push press, and yes - even you, bulgarian split squats!), but I get excited about new shit, so I was a little giddy reading over the new sheet today. Some look terribly fun (rope climbs! ring pushups!), and some just look terribly frightening (DB crossover step-ups - I don't know what you are, exactly, but I suspect we won't be friends). Looking forward to the new pain.

A: Hang power clean
w-upx5 64
w-upx3 74
w-upx2 88
5x3 110-125-132-142-147 Debated whether to do 147 or 154 - I think 147 was just right - 1st rep was ok, 2nd rep felt pretty decent, and the 3rd rep was bordering on slop. Next week is 5x2, and I think the 154 will be just right.

B: Box Squat
12x2 110 - 60 sec. rest
I've done these a couple times before, but without any real instruction. Took a couple sets to get the feel for it, but I like these and I can tell they'll make a difference in my squats. I need to remember to reach back to keep my shins perpendicular. I'm sure my knees could press out a little further, too.

C1: Ring pushups
3xmax reps 12-9-8 I had the rings set a little high (easier) the first set, then Ricky lowered them to box height before the second. It's hard to tell when to stop these - If I fail, I eat floor. Don't want to lose a tooth, but I don't want to sell myself short either. Tricky.

superset w/
C2: Strict pullups
3xmax reps 6-4-5

D1: DB supine shoulder ext/int rotation
10 @ 10#
10 @ 15# I probably should have stayed with the 10#. My shoulder capsules are fairly tight (not new information), so my shoulders kept raising off the floor. I definitely need to do some shoulder mobility work.

superset w/
D2: Glute-ham raises
6 (HARD! My legs forgot which muscles to fire when. Hamstring death.)
8 (Still tough, but more appropriately so.)

Stretched my glutes and hamstrings out pretty well while everyone else was finishing. My left glute/hip were bothering me all night, and I can tell that whole area is pretty knotted up. Quality time with the lacrosse ball and foam roller is definitely on the agenda tonight.

Conditioning:
not for time (but, as always, to beat Zack and whoever else is reasonably in reach)

4 rounds -
run to curb and back
20-15-10-5 ball slams (20#)

Couldn't catch Reba (or even come close), but I just managed to scrape past Shelley in the last round.