120210

HAPPY BIRTHDAY to me!! :) ok so I love birthdays and get all excited like I am a child again.  They are very special to me. 

Strength

*DO NOT raise percentages. Stick to EXACTLY what is written.

1) High-Bar Back Squat: 1X4 @ 70%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 2-3 min. between each set.

Notes on the High-Bar Back Squat.

165, 180, 195, 205 All these felt pretty heavy today. Grrrrrrrrr.

2) Bench Press: 2X5 @ 80%, 2X5 @ 90% of 120120 – rest 2-3 min. between each set.

120, 135

Conditioning Yikes this hurt. Holy shoulders.

5 rounds for total reps of:

ME OHS @ 155/105#

Notes: These should be fast up and down reps, as soon as you have to rest or reset your foot position the set is over. Go as fast as possible as long as possible, then drop the bar.

12, 15, 13, 15, 12 

ME Ring Dips

Notes: These should be fast up and down reps, as soon as you have to rest or slow down the set is over. Kipping is allowed.   

21, 22, 19, 17, 13

*Rest as needed between movements.

Midline/Strength  Completed. 

1a) 3X12 Tempo GH Raise – rest 60 sec. VIDEO DEMO

Notes: From the start position, take 5 counts to lower down, then explode back up to beginning position. 

1b) 3X20 UB GHD Situps – rest 60 sec.

MFS - 3, 4, 5 Good day of training. 

Tonight, I went over to the Skelton's.  Their little girl, Carly Grace, turned 9 today and didn't want me to be alone on my birthday since Brad was working.  I had such a great time and could not ask for a better friend in CARLA SKELTON.  She is so amazing and is always there for me. I am so thankful to have her and her family in my life.