Sunday Workout

warm-up 5min BIKE

Front Squats
5x3 @ 245/255/265#

30sec:30sec
Thrusters @ 75#
10 Rounds

Bi's/Tri's

Leg Ext
Hamstring Curls

Friday Session (p.m.)

Deadlifts @ 4x3 315/385/405#/405#

Weight Vest STAIR CLIMBER -- 22min

3mi. Run

3.06 mile RUN

25:37

worked on POSE technique....calves felt great

"300 FY"

The worst 10min of my life

"300 FY" (courtesy of Gym Jones)

this is also known as a 10-min caloric expenditure test. The test is an all out Max Effort on an AirDyne machine

KTB = 302cal

VO2 Testing A.M. / O-LIFT in the P.M.

warm-up
5min Stationary Bike
3x35 pushups (with 1min rest intervals

Power Clean & Jerk
1x3 @ 135#
1x3 @ 185#
3x2 @ 215#

Weighted Leg Lifts 10x10
Bench Press
4x5 @ 225#-235#

Rack Pulls
5x4 @ 225#/ 245# / 245# / 245#

STRENGTH / Power Output

10min ROW (warm-up)

BB Complex
x6 Deadlifts +
x6 Bent-Over Rows +
x6 Push Press +
x6 Front Squat
135# / 135# / 155# / 155#

5x3 Power C&J @ 185#
5x3 Back Squats @ 275# / 315# / 335#
5x3 Deadlifts (clean pulls) 225# / 255# / 275# / 315# / 345#
5x8 Strict Pullups

6 Rounds
x10 Ball Slams
x10 KB Swings @ 53#
x10 Box Jumps

Training @ Vitality is going well and it is nice to have a quiet spot in the world to do quality work.

I did my first Lactate Threshold test this morning for the Univ of Utah's and it went really well...for me at least. The scientists were a little stumped because my Lactate levels actually went down and my HR never went up (significantly). So...good for Kylie but I kind of screwed up their test numbers...

Sunday sesh w/ the wifey

warm-up
5min AirDyne

5 Rounds
x10 Wall Balls
x10 Slam Balls
x10 Push Press @ 135#
30sec rest --- then repeat

Louder than 10
x5 Ball Slams
x10 Pushups
x15 KB Swings