19NOV2014: Doubledown

I got in two solid sessions on Wednesday.

AM Session:
normal warm-up including stomach vacuums

  1. Box pistols:  BW x 5/5, 5/5, 5/5 (felt kinda weak)
  2. Pullups, BW x 5, 3, 5, 2, 5 (weak)
  3. Bench press:  warm-up to 225 x 2, then 165 x 5,5,5,5
  4. Bent row: 115 x 10,10,10,10
  5. Deadlift: warm-up to 315 x 1, then 245 x 5,5,5,5
  6. a. EZ-bar curl: 60 x 10,10,10,10,10,10
    b. Straight bar cable pressdown: 90 x 10,10,10,10,10,10

PM session:
10 rounds of
A. 30 sec run @ 5mph / 3.5 degrees
B. 15 kettlebell swings @ 50#
C. 3min walk @ 2.9mph / 3.5 degrees

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