Thursday, November 22, 2012
HRV: 94 (+15/green)
Click Test: 74
A. Wtd. Strict Muscle-ups: 3x2-4; rest 3min (20 (4), 22.5 (3), 22.5 (2))
B1. Press: 5x2-3 @ 22x1; rest 90sec (160,165,172.5, 177.5, 182.5)
B2. 360 Pulls, 1/2 Tucked: 5x1.1.1; rest 90sec
C1. Wtd. Dips: 3x10-12 @ 20x0; rest 60sec (26,36,36)
C2. Pendlay Rows: 3x4-6 @ 11x0; rest 2min (115,135,140)
D1. DB Incline Cuban Press: 3x6-8 @ 2011; rest 60sec (15)
D2. DB Side Bends: 3x6/side @ 2020; rest 30sec (96)
Notes: I couldn't wait to get up and train today. Taking 36 hours off was tough but I know it something I needed to do. Was a little groggy going into the gym, but that is to expected with time out of the gym. Strict muscle ups felt good today. Got through the rings pretty easily with 20lbs, and hit solid reps on heavier weights.
Press felt pretty good. Though I wasn't "feeling it" as much as last week but I still hit heavier weights. Getting much better at the 360 pulls. I was able to keep the body in line today.
Dips burned bad in the chest. Pendlay rows tested my positioning, not as much as my back. DB cuban presses continue to be challenging. DB Side bends felt pretty good.