Week of 7-29

Sunday 7-29 Events (kind of but not really)

Circus DB
worked up to a single that was way heavier than it should have been at 167

Keg Loads
200 pounds keg x 30 reps
This was actually 32 or 33 reps, but I'm not sure so I'll call it 30.  Jesse and Zach were doing sets of 5 or 6 and we were passing it back and forth.  I went the whole time and they switched off.  It maybe took 5 or 6 minutes total, maybe less.  These were actually pretty easy and I wasn't all that tired after.

Prowler
10 runs of 80 feet with 90 pounds

I feel like there was something else that I did, but the way this day went I really don't think there was.  These days need to pick up in intensity and focus and I need to make sure I'm getting in at least 3 quality events and conditioning.

Tuesday 7-31 Squat

Squat
worked up to a max single
warm up
425 x 1
475 x 1
525 x 1
555 x 1 (10 pound PR)

http://www.youtube.com/watch?v=yXvEHEmVyuM

Safety Bar Squat
275 x 2
365 x 2
365 + 40 pounds chain x 2 x 5 sets

Glute Bridge
up to 300 x 10 reps

Ab Wheel
3 sets of 5

Grippers
Heavy Grip 200 x 10 x 3 or 4 sets with hold

Thursday 8-2 Bench

Bench
warm up
Add heavy reverse bands
405 x 1
455 x 1
495 x 1
545 x fail
515 x 1 x 5

These got better with each set after feeling the weight and getting used to the path of the bands.  Feeling the heavier weight in my hands is going to make a big difference with my heavier presses.

BB Rows
245 x 5 x 5 sets (fast tempo, little rest between sets)

DB Incline
100 x 10 x 3 sets with neutral grip

Lat Pulldown
This was set up with a bar hanging from bands
heavy band x 10
heavy band and monster mini x 10 x 3

Paloff Press superset with Jump Rope
100 jumps
10 presses per side
5 sets of jump rope 4 sets of Paloff press
These were done with no rest as conditioning.