August 8, 2014

A. Seated Barbell good morning @5050; 4-6×5; Rest 100 seconds –
B. Half kneeling landmine press @2020; Max quality reps per side x4; Rest as needed –
C. Neutral grip gravitron @5011; 6-8×4; Rest 100 seconds
D. Side Plank; Max hold per side x4; Rest as needed
20 sets
30 seconds assault bike 90%
30 seconds rest
– All sets within 5 RPMs

For part A… the first 3 sets were done using 55lb and the last 2 sets with 60lb

For part B… Left side: 11(45lb) 9(45lb) 8 (45lb) 9 (45lb)
Right side: 12 (45lb) 13 (45lb) 11 (45lb) 10 (45lb0

For part C… the first set I did 6 at the 105lb and sets 2-4 I did 6 reps at the 120lb

For part D. Left side: 1:01, 1:12, 1:16, 1:20
Right side: 1:12, 1:15, 1:18, 1:23

For the assault bike ass sets were between 62-65 RPMs

I thought the seated GM were good but then again I like good mornings. The landline press started to get harder as you got further into the sets. Reps above 7 were a bit of a struggle for me. I had a hard time with the graviton and lowering 5s and then trying to pull myself back up. I guess I need work there. I also need work on my side plank. It hurts my arms propping myself up so I tried placing a towel under my elbows but I still didn’t last long.


One thought on “August 8, 2014

  1. copy on side plank, will give some other options

    Michael Bann OPT Strength and Conditioning Coach OPT | International Center for Fitness 16573 N 92 St #135, Scottsdale, AZ 85260 Office: 480-699-3045


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