I should really be writing this stuff down......
Had to close at work tonight (3pm-12am(usually 1am - 130am)) so I got in at 9ish. since no one was there and I wanted some weight on my back I did reverse band squats out of the mono.
Warm-ups (Iron Wolf Squat Bar)
(Big Bill showed up and decided to train with me)
(add reverse monster mini's (small black bands))
605X miss ( kind a pissed because I simply sat too long on the box, but Ill get it next time)
Bent over rows
Sled drag with 2 plates for 25 mins straight
Ab roller for a couple sets
Watched and Helped Mark with all the hawt crossfit chicks. Its amazing what those workouts do to chicks...........
Same schedule as Thursday with regards to time
Sled Drag Rows- up and down on astroturf a few times
365 X 3
405 X 2
455 X 1 (PR)
495 X fail (almost got too. This will soon fall)
365 X 3 X 3
3 sets x 8
2 set w/ 20lb chain x 8
Lat pulls w fat bar
32kg X 10 X 4
Straight Bar w/200 lbs in chain to box
(Suit Bottoms on + Add Chains)
Spent.....but f-it, we decided to speed pull cause thats how we roll. Side note, this squat session was better that a lot of the ones I've had in gear for a while. Mark told me to roll up my suit bottoms which allowed me to get further into my suit and allow me to use it like it supposed to be. Thanks G. Also, SHOUTOUT to G-Buff for letting me use the suit slippers you had otherwise I'd of said fuck it and just stayed RAW, and not gotten any gear work in at all.
Pulls from the flow against quaded small yellow bands (not sure how much tension was added but it was definitely something)
These all moved really well and with lots of speed!!
Foam planks X 3 sets with 4-5 chains on the back (tried to count to 20 on each set but I feel like I got to 20 really fast)
I was a lucky SOB today because I came in hungover from the night before with friends and still had a pretty decent session today! I feel like this is going to catch up to me in future at some point....................................oh well!
Straight Bar w/yellow bands
Added manpon in to stay fast. Everything moved great!
Accessories( Lat pulldowns, curls, lateral shouler raises, Kettlebell presses, abs)
Forward and Backwards w/ 2 plates 25 mins straight
Kettlebell swings w/16kg
Monster Mini Reverse Band Squats w/ buffalo bar (I do these when no ones else is training with me so I can use some weight)
(add reverse bands)
600X1( Was the easiest rep, but I wanted more spotters if was to go up and we didn't have anyone else)
Hanging Crunches/leg raises
Didn't have anyone to spot so I just had to do rep work in order to get the job done. Hopefully my work schedule will get under control here in the coming weeks.
Chambered bar squats from bottom of pin (Chain suspended) with chains
(add 3 chains per side)
Pulls against small yellows
Bench against bands (Monster mini + green band(not doubled over so not as much tension as you would think))
Box Squat w/ Iron Wolfe Bar
Stopped there as I really wanted to pull, so I was using squats the get me warm and ready. All reps moved solid!
Reverse band DL (Green bands)
685X1 (PR) - This was a great pull. My form did not break down and the bar speed was good.
705 X Fail - this would have been a great PR but I missed it below the knee.....fuck it. Next time it I'll go.
Banded ab pulldowns
Don't know what happened here. Mind just wasn't into it today. These weights felt great (all of them), especially 455 when I was holding it over me but I broke down in the transition. More board and flow presses are needed!
Did some other stuff but forgot what it was.
Box Squats w/Iron Wolfe Bar + Blue Bands(anchored around the tensors)
Bar X 2 sets
(add suit bottoms)
(added 2 chains to each side)
(too slow, decided to forget the chains and just use the band)
Farmer Holds (don't know how much the farmer handle is so for argument sake we'll call it 45lbs
135X 10 second hold X2
225 X 10 second hold
315 X 10 second hold
Cable High Rows with Spud Strap
Bench with Bands (Dave B measured these at 60 lbs total)
315X3X6 (these moved well)
Bambo Bar JM presses w 35lb kettlebells
Lateral shoulder raises
Hanging leg Raises
BOX Squats w/ iron Wolfe Bar
Stopped there because I did not have chucks and the shoes mark lent me weren't really working for me. Chalk it up to a warmup for DL's.
405X1 (super fast!!!!!)
495X1 (jeff let me know my grip was off center because it felt like it but still really fast!!!)
585X2 (PR, AWESOME!!!!!)
605X FAIL ( wanted this because a certain someone didn't know how to use my Iphone when recording 585. Oh well)
weights X sets (just following mark)
4 plates X 10 x2
2 plates X 10 X2
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