April 25, 2017 – Week 8, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx6/6
BWx6/6
BWx6/6
BWx6/6

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx6/6

12” Log Viper Presses
Dumbbells
10’sx10
20’sx5
30’sx5
40’sx5
Log
100x3
130x1
160x1
190x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1
210x1

Chest Supported Rows
150x10
200x5
230x5
260x5
290x5
320x5

Dead Floor Presses
45x10
120x3
172.5x3
225x3
275x1
295x7

Stretching

Comments: Still trying to get good, quality sleep. Didn’t go as planned the night before as I woke up from a dream where I had reinjured myself and was back at square one. Not a pleasant way to start the day haha. Trying to adjust my thinking on some things to see if that will help with recovery and dealing with stress. Started to feel uncomfortably warm as soon as I left work. So on to the workout. Warm up on the AMT. Not feeling the arms as much as past sessions. Heart rate only up to 153bpm. Calf work went well. Not as crisp as previous session but I notice that is usually the case as the AMT is tougher on the calves than the sled dragging. Then a short circuit of box touches, band rows and biceps stretch. First time regular box touches and second time sumo box touches. Biceps stretch felt really good. Really worked on staying in control of my movements on the hip airplanes. Trying to be in control of my body. Then on to the weights. Up first being the log viper presses. Dumbbell warm-ups I did with supreme caution as this is what caused things to feel weird with the biceps last time. I had those copper sleeves just in case. No swinging willy-nilly with momentum and exaggerated ROM. No issues this time. By the time I finished with the dumbbells, I was already a sweaty mess and felt like I was a furnace. Log work didn’t seem to be an issue. This was a much tougher session than last time as it was more weight than last time and twice as many sets of EMOM. Some younger kids were around me and it was a bit of a pain with them being so close. I had moved the pull-up tower over a good 2’ away but that was still too close haha. Working weight was tough. Some singles were crisp while others took more effort. I feel the best singles were the first, fifth and eighth. I got off balance at lockout on the fourth single as the kids knocked over my camera. Right hand was getting a little sweaty by the end so I might need to use chalk in the future to keep from having my grip slip on the slick handles. I felt like I was cooling down once I got done with log. Then on to chest supported rows. Same as it has been the past few heavy sessions. I increased the weight of the warm-up set so the jump from that to the first work set wasn’t so big. Hands were a little sweaty but the still have plenty left in the tank on these. Staying with strict form and keeping the core braced and tight. Then it was time for dead floor presses. Same plan as incline press last time with working up to a set percent for max reps. Was pretty warm so I just did the bar to warm-up. I felt like I was lifting the weight uneven on the second to last set. Bar didn’t have markings on it. Top weight went up a bit slower than I would have liked for the first rep but I had plenty of strength and control to get more reps. Camera ran out of space just as I was locking out the seventh rep. My camera proceeded to let out a whole bunch of beeping noises so my concentration slipped and I didn’t have it in me to make a decent attempt at another rep. Still good considering this is over 45lbs improvement from the very first lifting session. It was pretty late but I got home to stretch and eat three recovery burritos.