WED complete rest day.
THUR
FS 155 5x5
WPU 38# 5x5
OHP 105 5x5
DL worked up to 285 for 5.
4 rounds of Apex hills- 53# KB.
Did these on a "Matrix self propelled treadmill". Devilish little combo. I live in the FLATLAND. Literally no hills in sight, i've heard of one though, so I'll be checking that out shortly.
Alottadav's Goin GREEN
Re: Alottadav's Goin GREEN
45 min aerobic swim.
Feels great. Lots of form work.
Combat side stroke, freestyle, finning, and breast stroke.
I've decided to run OP Black, with an Extra E session for 6 weeks, and then go from there.
I'm really enjoying the HIC work. My HIC will likely consist of BOO/ Meat Eaters/ Indoor Power Int./ Apex Hills etc.
The extra E work will come Via jump rope/ treadmill work at the end of my shift- been hitting the firehouse gym for the last 45 min or so of the shift with a co-worker.
Feels great. Lots of form work.
Combat side stroke, freestyle, finning, and breast stroke.
I've decided to run OP Black, with an Extra E session for 6 weeks, and then go from there.
I'm really enjoying the HIC work. My HIC will likely consist of BOO/ Meat Eaters/ Indoor Power Int./ Apex Hills etc.
The extra E work will come Via jump rope/ treadmill work at the end of my shift- been hitting the firehouse gym for the last 45 min or so of the shift with a co-worker.
Re: Alottadav's Goin GREEN
Busy work week doing border rotation.
Shared the TB knowledge with some USBP agents at the gym here. Been working out at their gym this week.
80% week. FS WPU OHP DL
Mon-
FS 175# 5x5
WPU 40#, was supposed to do 44# but no chain, DB only.
OHP- 125# 4x5
OAKBS- 53x10 each arm superset with OHP
TUES-
30/90 row.
30 sec all out. 155m and up each round for 15 rds. During 90 sec rest conduct 10 hand release push ups.
GREAT piece there.
WED-
FS- 175 4x5
WPU 40# 4x5
OHP 125 4x5
KB Snatch 53#, 5x5 each arm
30 min LSS on bike
THU rest to catch up on sleep. long days/nights here.
FRI
FS- 175 4x5
BW pull ups. 5-6 between each FSQ set
OHP 4x5 125
DL- build to 315 for set of 5. then dropped to 225 for a few sets. Felt good to pull, lot of sitting down this week.
Shared the TB knowledge with some USBP agents at the gym here. Been working out at their gym this week.
80% week. FS WPU OHP DL
Mon-
FS 175# 5x5
WPU 40#, was supposed to do 44# but no chain, DB only.
OHP- 125# 4x5
OAKBS- 53x10 each arm superset with OHP
TUES-
30/90 row.
30 sec all out. 155m and up each round for 15 rds. During 90 sec rest conduct 10 hand release push ups.
GREAT piece there.
WED-
FS- 175 4x5
WPU 40# 4x5
OHP 125 4x5
KB Snatch 53#, 5x5 each arm
30 min LSS on bike
THU rest to catch up on sleep. long days/nights here.
FRI
FS- 175 4x5
BW pull ups. 5-6 between each FSQ set
OHP 4x5 125
DL- build to 315 for set of 5. then dropped to 225 for a few sets. Felt good to pull, lot of sitting down this week.