Week 2

Week 2

Austin - thanks for a GREAT workout for the week!! I feel like I am making progress and hitting what I need.  there is still a part that says "should I practice this or that"...but to be honest...this was pretty much on point and was enough.

Folks at RZ1 are very supportive, which I appreciate and is very cool! They are doing one workout...but sometimes they are very similar! 

December 28th, 2015

A. Power Clean - 125 pounds.  Okay...I still really struggle with form and I pull too soon ...and because of this have sore elbows..especially my left...

https://youtu.be/5xlkSYmbhqA

B. Close- Grip Bench Press - Rz1 was using all the racks for a bench so I used DB's ...didn't write down...
C. Sorenson Hold- 1 set max duration Wasn't sure but held for 45 seconds...should have pushed for more because I had it
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Open 14.5 - finished 17:10

I remember doing this in 2014 ..but couldnt' find it...

anyway, the Stephanie the coach there said I was pausing too much at the top...I should go fast for 5 and drop it ...go fast for 5 and drop it...I heard what she said...but my brain and body weren't "talking"

29th
A. Strict Press; 5,4,3,5,4,3;

First Round  5 (55pd),4(65pd),3 (75pd)

Second 5,4,3 should be heavier than first - it was  5 (65pd),4 (85pd),3 90pd...but this was actually 2 1/2 reps - loo)

B1. russian swings; 40 unbroken x3 sets; rest 60 sec - loved this and feel like it is hitting my "weak spot"
B2. arnold press; 10-10-10; rest 60 sec
B3. farmer's carry; 50m x3 sets; rest 2 min - same weak spot here - felt like it "pulled" in a good way my forearm
C. Tabata Hollow Holds - DEFINITELY WEAK HERE!!
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8-10 min T2B Practice- watch video

Okay...I practiced...not sure how well...but I get what he is saying about the rings...I would like to do this more...

30th- Off, If you want to do something keep it very, very easy. (chose not to do anything)

31st
A. Deadlift; Build to a 1 rep max - got 265 (which matched my previous PR ...pretty happy with that...my form was pretty good but I think I started to round my back a bit)
B1. Scaptions; 12-14 reps x3; rest 60 sec - LIKED THESE!!
B2. Straight Arm Banded Lat Pull Down; 10-12 reps x3; rest 60 sec
B3. GHD Sit ups; 10-10-10; rest 2-3 min
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30 sec Max Cals Assault Bike/ Air Dyne

Round 1 - 7 calories

Round 2 - 9 calories (used more arms)

Round 3 - 8 calories
rest walk 3:00 min
x3

- Score each set separately

1st- Off
Happy New Year! 

2nd
A. Power Snatch; Build to a 1 rep max- video
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3 Sets:
For Time:
250m Row
15 KBS- 35#
25 Burpees
15 KBS- 35#
250m Row
*Rest exactly 12 min btw sets
- Score each set separately