Friday 31/7/15

AM
Airdyne
60s @ 85%
60s @ 50%
x14
* Push hard here.
Max HR each piece = 158 / 165 / 167 / 168 / 167 / 173 / 174 / 175 / 175 / 178 / 179 / 180 / 183 / 186bpm

MD
A.Clean Grip Deadlift – 5×10 Rest 2-3 mins (Add weight) = all sets 130kg – tough!
B.2 Clean + 1 Jerk x 7 Rest 2 mins = 110/115/120/122.5/122.5/125/125
C.Front Squat – 4×10 @ 31×1 Rest 2-3 mins = 80/80/80/80 tough, thoracics/midline went first.
D.Good Morning – 4×8 rest 2 mins = 70/70/75/75

I’m loving these bulky strength sessions. Feel like it’s enough volume to get some decent work in but not so much that I’m tailing off or struggling to keep moving well. I am finding however that as it nears the end of the week my lower back is getting sore. Usually on the thursday/friday. Don’t know if this is just me adjusting to volume of post. chain work though.

PM
7x
50m Sled Drag (heels into floor)
Rest 90s
= all sets at 105kg. Didn’t read the heels to floor bit. Was all on balls of feet, head low and plough.

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Friday 31/7/15

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