11.5.11 Wv 2 Wk 3 Sumo DL

Nice to end this wave on a high note.  I will be deloading next week, just doing two workouts with very low percentages and an emphasis on restoration.  My sumo deadlifting is rapidly approaching my best conventional deadlifting.  It certainly feels easier on my body.

A1)Scooter Rollouts x 6 x 3 sets

A2)Standing Box Jumps (double response)
31" x 5
41" x 3 x 2 sets

B1)5/3/1 Sumo DL
w/u...
370 x 5
420 x 3
470 x 10 PR

B2)Upper Body Stretches

C1)High Bar GMs
95 x 3
165 x 5 x 4 sets

C2)Single-Arm/Single-Leg KB DL
32kg x 5 x 4 sets

D)Prowler w/ 90lb

Run Down High Handle x 10yd

Run Back Low Handle x 10yd

Repeat

Rest 1 minute

Repeat 7 more times for a total of 8

11.3.11 Wv 2 Wk 3 Close Grip Bench

A1)Reverse Light Band Pushup x 5 x 3 sets

A2)BB Full Contact Twist
50lb x 5 x 3 sets

B1)Weighted Chins
BW x 5
BW + 45lb x 5
BW + 90lb x 4

B2)5/3/1 Close Grip Bench
w/u...
210 x 5
235 x 3
264 x 6 PR

C1)Chest-Supported Iso-Row
310 x 10 x 5 sets

C2)Incline DB Press
85lb x 10, 10, 10, 10, 9

D)Tabata Tire Striking

10.31.11 Wv 2 Wk 3 Front Squat

One of the reps in the middle looks a bit high to me.  And although only the 6th rep felt like it got in front of me, in the film I lose a bit of stability just after I come out of the bottom of the squat on each rep.  Hmmm...still, a PR.

A1)Cleans
115 s 3
165 x 3
205 x 1
225 x 1
265 x 1

A2)Hanging DB Knee Raise
30lb x 10 x 3 sets

B1)5/3/1 Front Squat
w/u...
235 x 5
270 x 3
299 x 6 PR

B2)Upper Body Stretching

C1)Slosh Pipe Walking Lunge x 10 x 5 sets

C2)GHR x 8 x 4 sets

10.29.11 Wv 2 Wk 3 Military Press

I have been screwing around with my grip on the military presses since I started my third go around of 5/3/1.  False grip, thumb wrapped, pinkies on rings, pinkies 2 fingers-width inside the rings, etc.  Not the recipe for success, but I figure at some point something will feel good enough to stick with.

A1)Med Ball Squat Throw
10lb x 5 x 3 sets

A2)Unilateral Lateral Suitcase DB Carry
80lb x 5 yd x 3 sets each arm, each way

B1)5/3/1 Military Press
w/u...
140 x 5
160 x 3
178 x 6

B2)Weighted Neutral Grip Pullups
BW x 5
BW + 45lb x 5
BW + 85lb x 5

B3)Hip Flexibility/ROM

C1)Fat Grip Pullups x 8 x 5 sets

C2)Kneeling DB Press
60lb x 10 x 5 sets

D)Upper Body Conditioning
20 sec work/40 sec rest x 4 rounds of this circuit...
Tire Striking
180lb Prowler Shoves
Battle Ropes
Continuous Med Ball Chest Pass