Monday, November 12, 2012

10/18/12 Lower and 10/19/12 Accessory stuff

10/18/12

Lots of warming up.  Swings, hamstring curls, mobility, etc.

Front Squat
Double up to 315
365 by 1

My lower back and hips were feeling like they were being stretched really far in the bottom of these and it wasn't pleasant so I moved on.

12" Deadlift (from bottom of bar)
worked up to 525 x 8 in 60 seconds

GHR on swiss ball
8
6
6

Ab Wheel

Jump rope, kettlebell swing conditioning
50 jumps x 3 sets
100 x 2 sets

15 swings x 5 sets
We went so that one person was swinging and one was jumping and then switched, so little rest.

10/19/12

Swings, pull-aparts, etc.

Hang Cleans
225 x 3
275 x 3
225 x 3 x 2

Two Dumbbell Clean and Press
75 x 12
100 x 4

Keg carry, prowler medley
180 keg, 250? keg, prowler

1 run 30 feet, turn, 30 feet back with each.
1 run 30 feet, turn, 45-50 feet back with each.

Then a little gun sculpting.




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