05-Dec-6 session

Power and Bulk :: View topic - REMEDIAL TRAINING for the DETRAINED - Shaf's Log: "12/06

DJSM WU, 2 cycles
Shoulder/Chest moves from Resilient, 2 cycles

Bottom Bench, cg: using the appolon's axle.

135x1, x10; 225x1, x5; 305x1,1,1,1,1,1,1,0

-the singles with 305 were done with a minute between each attempt, and I stopped after the first miss.

TRISET:

pushups with feet on balance ball (to failure)
tri-grip rows (5-6 reps each grip)
bridge pull (8-10 reps depending on fatigue)

3 times through the triset...this was to work my back pretty thoroughly, but with lighter weight

CORE:
GHR max ROM situps: 8, 8, 5 - caught up to me fast
strap fall outs (think barbell rollouts but done with a strap suspended from the ceiling), 4, 3, 3 - I terminated a set when I fell down.

Metcon circuit:
jump rope, 1 minute fast 120-150 jpm, 32kg kb C&Js 5R 5L
x3

The metcon circuit, as usual, kicked my ass."