27 March 2015 - double recovery sessions

27 March
0545 hrs

KB Swings w/Mini Band (Mini) (All sets 1 min Rest)
6 x 1 min (40+ ) x 50 lbs & Mini Band
4 x 30 sec (24-26 reps) x 50 lbs & Mini Band
I was planning on cutting back to 6 sets but I thought about it this morning and I will try it this way to push it up to 10 full sets of 1 min at a faster pace. Counting the average reps per minute it was 43 -51 reps. Last 4 sets my grip was starting to wane so this format worked well. I will think about this and decide how to proceed in the next few days. Either increase full 1 min sets or cut 1 min sets and increase speed /tempo.
Dizenzo Rows
1 x 20 x Mini Band (both sides simultaneously)
1 x 10 x Mini Band (Right side only)
1 x 10 x Mini Band (both sides simultaneously)
No Rest between any of these sets.
GHR
2 x 9 x Monster Band
Face Pulls
10 x 10 x Pro Light Band (orange)
5 x 20 x Mini Band
Rest was short to put it lightly, 3-5 secs. Neck and Delts were pumped and jacked leaving the gym

So rest was short and the overall tempo of the session was pretty high, not circuit trg but no wasted time. get in, sweat and breath hard, get to work. short and sweet.

1715 hrs
Session number 2 of the day. Mostly body weight or light weight work to get some extra volume and recovery work in. Field House is closed until tomorrow afternoon. So off to the weight room it was. No access to the football bar for a few things planned so simply adjustments were made and it turned out better.

Fat Man Pull Ups

Fat Man Pull Ups 
10 x 15
Still cannot do full Pull us yet. These felt a lot better. They also tax my grip harder than regular Pull Ups. I did sets with the head Harness after every second set of these. rest was not watched but still minimal.
Head harness
5 x 25 x 25 lbs
YOKE WORK.

Bench
1 x 105 reps x 65 lbs
Flush out my pecs from yesterday and build the rear rotator's endurance.
Rear Delt Laterals
3 x 20 x 15 lbs
First set was set at just above flat. Each set i increased the angle slightly. just to mix things up.

No Sunshine today, cloudy, grey, and then snow. Well I don't give a frack!

Rope Curls
1 x 17,17,11,17 x 115,95,80,40 lbs
One giant set. arms increased almost a 1/2 inch by the end.

Banded Push ups
1 x 25 x monster band (45 deg)
2 x 25 x monster band (30 deg)
I dropped the bar considerably after the first set. Next time i will drop it again. In between sets I did a set of curls. changing the exercise after each set. no rest other than travel time to and from the Db Rack
Db Curl 1 x 21 x 25 lbs
Hammer Curl 1 x 21 x 25 lbs
Gladiator Curl 1 x 21 x 25 lbs
Sauna  40 min

As I am cut out of the field house for a function I will not be able to use the Prowler or Sled Drag. i think I will lift and come back later in the day to use the Prowler when the Field is opened back up.

Keep Moving Forward, Keep Getting Strong(er)