04 May 2015 - Change of Pace, starting the week with the Prowler and Trap work.

30 April
0620 hrs

AirDyne 
Warm Up: 2 Min /Rpm 50
20 Min /Rpm 57-60 /5.3 Km
I was definitely tire or having an off day. I struggled to stay at 60 Rpm instead of the usual 60-64 Rpm I normally roll at. Going to have an off day. I pushed through and covered an extra 2 min to reach 20 min. From here on out the plan is to stay 20 min for a month and push the pace harder. After a Month I will look at splitting the Tempo session into 2 x 12 min blocks and working back up to 20 min again.
TRX Rollouts 3 x 10 x Bodyweight

1 May
0610 hrs

|Banded KB Swings (1 min Rest) 4 x 50 reps x 35 lbs KB & Mini EFS Band
After last week the idea was to back things off slightly. I pushed the pace faster than I normally would with the 50-53 lbs KB. Felt really good. Recovery of 1 min was spot on but I could tell my body was still a little tired. I think it really was a lack of calories.
GHR 3 x 11 x Mini EFS Band
Banded Face Pulls 2 x 50 x Mini EFS Band
Made a point over the weekend to bump my calories up, sleep in, and relax a little. Yard work on Sunday as active rest. Bought a new Wheel Barrow!Exciting I Know!

4 May
0615 hrs

Made the decision today to completely break from my normal routine. Felt good to work through some abnormal movements just for a change of pace without tossing my whole program out the window.

I am sure I don't look like this at all when I am pushing the Prowler. 

Log Press
1 x 5 x Log (45 Lbs -All bars are 45 lbs, this is loadable so I count it as a Bar)
1 x 5 x 65
1 x 3 x 85
1 x 3 x 95
5 x 3 x 105
2 x 15 x Log

First time using this in an actually lifting session. I rigged it up on the foam boxes so it was at sternum height. This allowed me to not risk my back picking it from the floor but still having to roll it up. My tightness and stability were off but all the reps were strict. It also seemed to not irritate my right shoulder. Hand width is wider than i normally press with. Handles are thicker. It served its purpose today of messing around with something different.

drooling, snarling and feeling my heart nearly burst during Prowler work today. 

Ugly Power Cleans
2 x 5 x 135
1 x 5 x 155
3 x 5 x 175
Again messing around. My "power clean" technique is more of a mutant upright row. My traps are sore as I type this. I sort of use the intentional terrible technique to simply build upper back and trap thickness.
Prowler
10 x 20 m x 90 lbs x 30 sec
The 30 sec rest made this intense. I did not burn out my legs but it was a solid Prowler session
Head Harness 4 x 17 x 44 lbs
Completed Before, during and after the Prowler work.

So Thursday I have my annual PT test. I feel pretty good and prepped for it. I will squat tomorrow and then light to medium sled drags on Wednesday for recovery. My body is in a solid place right now so although a few of the events on the PT test may serve to irritate my hip they are short duration so I will gut it and grind them out.

Keep Moving Forward, Keep Getting Strong(er)