August 12, 2014

A. Snatch Grip RDL @3030; 4-6×5; Rest 90 seconds
B. 1-arm DB Bench Press with bridge @21×1; 6-8/arm x4; Rest 60 seconds between arms
C. WTD Pull up @30×1; 3-5×5; Rest 75 seconds
D. Side Plank clamshell; 20 per side x4; Rest as needed –
E. DB Seated external rotations @3010; 6-8/arm x3; Rest as needed
+
12 sets
60 seconds ski erg 90% aerobic effort
60 seconds rest
– All sets same exact pace, log pace per set

For part A (lb)… 5 (85), 6 (85), 5 (85), 5 (85), 5(85)… I knew I could go higher in weight on these however the grip was hard for me using a snatch grip. I kept feeling like I didn’t have a good grasp on the bar.

For part B (lb)…. Left: 8reps (20), 8 (25), 8 25), 8 (25)
Right: 8reps (20), 8 (25), 8 (25), 8 (25)

For part C (lb)…. 5reps (120), 5 (105), 4 (105), 5 (105)

For part D… I felt ridiculously stupid doing these. I got asked if I was doing the thigh master… so maybe I can help Suzanne Summers bring it back!!! LOL

For part E (lb)… Left 8 (7.5), 8 (10), 8 (12.5)
Right 8 (7.5), 8 (10), 8 (12.5) These are starting to become easier for me. I think the last time I only used 10lb… I could be wrong but I am starting to feel stronger with these.

For the ski erg… It was broken so therefore I did row intervals and tried to keep my pace the same each time… I however seemed to get a little bit faster each time… not sure what that was about… 1 (2:16) 2 (2:15) 3 (2:14) 4 (2:13) 5 (2:12) 6 (2:11) 7 (2:11) 8 (2:10) 9 (2:09) 10 (2:10) 11 (2:10) 12 (2:08)

My energy still isn’t where I would like it to be but that might take me a little time as I sort through some other stuff in my life. I don’t know why but I enjoy rowing… I feel that is something I can maintain a steady pace at. I didn’t sleep well last night so I felt a little sluggish when I started this morning…

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One thought on “August 12, 2014

  1. side plank clamshells are great :)…it’s not ridiculous to do them, plus no one ever did them back then

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

    On Tue, Aug 12, 2014 at 3:57 PM, liding1 wrote:

    > liding1 posted: “A. Snatch Grip RDL @3030; 4-6×5; Rest 90 seconds B. > 1-arm DB Bench Press with bridge @21×1; 6-8/arm x4; Rest 60 seconds between > arms C. WTD Pull up @30×1; 3-5×5; Rest 75 seconds D. Side Plank clamshell; > 20 per side x4; Rest as needed – E. DB Seated ex” >

    Like

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