Friday, 6 May 2011

Friday Strength Wk3 W/O3 (P1)

Warm Up (5 mins)
Main (40 mins)
1a. Deadlift (5X101kg, 3x122kg , 1+X137kg)
1b. One Arm Chin Ups (5x49kg, 3x55kg, 1+x62kg)
2. Back Bridge to In-L-Sit/Wall Walk (4, 15s, 15s)
3. HSPUs (Assisted)/Lowers/Dumbell Press/MBTs (8/6xHSPUa, Handwalk, 6x18kg)
4. Ice Cream Makers (5, 5, 5)
5. Four-Way Rotator Cuff (10)

OMFG - I had an audience for the backflipping and managed to really fuck it up.  Flip one was ok.  Flip two was preceeded by a whisper of 'Look at that guy!'.  My mind went blank and I under-rotated.  But, I stood up and landed number three.  Aware of how easy I get distracted I REALLY focused for number four and it went ok.

DLs felt solid.  The OACs rocked - and I managed an extra rep on the last set.  I am psyched to push it next week for the last week of my Wendler cycle.

Dazed and contused!

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