BLACKBOARD – 27 August 2014

Posted by beyultraining on August 27, 2014 · 1 Comment 

Workload: 

A1. Bench Press: 5 Sets of 5
*Look to a hold same load as last week across working sets.

Then: 

B1. 4 rounds of: 
2 Minute Row (65% effort)
10 Weighted Jefferson Curls (On a box: https://www.youtube.com/watch?v=0quOGaziCbs)
40s Bar Hang (Shift weight from arm to arm)
75s BW Squat hold (You can have a rounded back – try to REST in this position)
C1. Mobility! 

Notes: B1 is done to recover and make sure we are moving appropriately.  For the jefferson curls pick a weight that is not challenging but enough to pull the spine down when fully flexed.  This should feel therapeutic.

Filed under Workouts of the Day

Comments
One Response to “BLACKBOARD – 27 August 2014”
  1. Dara's avatar Dara says:
    August 27, 2014 at 11:27 AM

    did the squats, 4×5 then 1×10
    105-105-105-110-110
    definite improvement in the motion. not shooting the hip back as much

    bench 5×5
    75-77-78-80-82
    which is a heavier load than last week

    several biological systems issues including messed up shoulder so finished up with some easy interval runs and then a massage

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