120113

Strength

*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.

1) High-Bar Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.

Notes on performing the High-Bar Squat.

2a) 4X5 Shoulder Press @ 90% of 111230, rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

3a) 3X8 Strict Weighted Pullups (any grip) – heaviest possible, rest 45 sec.
3b) 3X20 Row for Calories (any damper) – rest 60 sec.

Notes: The goal is to row the 20 Calories with the LEAST possible strokes. Please note your stroke count not your time.

3c) 3XME UB Tempo Ring Dips – rest 45 sec.

Notes: Begin in the bottom portion of the dip. Hold for 5 seconds with shoulders below the elbow, then press out of the dip into a fully locked out position. Hold for 10 seconds, then lower back down into the bottom of the dip. That is the completion of 1 rep. Complete as many reps as possible before dropping off the rings. If you cannot complete more than 2 full reps, use a band for assistance.

 Strength
1) 145, 155, 165, 175
2a) 85, 90, 95
2b) 140, 155, 165, 170
3a) 18, 23, 28(7)
3b) 31, 31, 30
3c) 3,4,3
MFS- 4, 6, 5


I am feeling very fatigued and run down today. I did have class and clinicals all day prior to coming to the gym.  Maybe that is why or maybe it's because of starting back school in general. I need to get it together. Ready for a relaxing weekend.  I went to the Alabama vs. Georgia gymnastics meet tonight. I love it because the gymnasts are so inspiring to me.  I guess it is because I've been there and know the dedication it took to get to where they are.  Alabama won like the defending National Champions that they are! ROLL TIDE!

"A warrior's path is chosen not given. Along the way, you can count on several opponents and obstacles, but quitting is not in my heart. Now, I have a fork in the road. One way going to the top where opportunity lies. What path will you take?"