Tuesday, January 6, 2015

January 6, 2015 – Week 8, Day 1

Dynamic Warm-ups

12” Log Jerks
100x5
125x3
145x3
165x3
185x5

12” Log Z Presses
100x3
135x3
135x3
135x3

Parallel Bar Dips
bwx8
bwx8

Band Pull A-parts
MB+(2)mMbx12
MB+(2)mMbx12
MB+(2)mMbx12
MB+(2)mMbx12

Myostatic French Presses
70x6
70x6

Band Scapular Retractions
AB+LBx12
AB+LBx12
AB+LBx12

31 Minutes of Stretching

Comments: Another planned deload week. Knees ached warming up on log press and shoulders just felt heavy. Not challenging stuff but I couldn’t laze on through it. Even with the increase in 20lbs from last time on deload, the z presses felt about the same. Oddly enough, dips seem to feel better when I got weight on a dip belt rather than just bodyweight. I feel I got the band tension right on pull aparts this time. Moved as quickly as I could through the workout and did quite a bit of stretching. Unlike last time, I’m enjoying the low intensity week.

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