Shhhh... You Can Hear the Growth

Friday, 11.5.10

Warm-Up:
-Stretch, Trigger Therapy, Foam Roll, PVC Work
-12x Squat + 24x Double'Under + 12x Situp, 3sets

Strength:
-Power Snatch + Snatch Balance + OHS Complex- 45x3, 95x1, 115x1, 125x1, 135x1, 145x1
-Front Squat- 155x18, 135x15, 95x25 (AMRAP sets, rest 3min./sets)
-Ring Dip @1/4 Bodyweight (45#) + Horizontal Ring Row, feet elevated, 1sec. hold at top (5x AMRAP SuperSets, no rest between movements, 3min. rest/Supersets)
1st - 6, 12
2nd - 5, 9
3rd - 6, 8
4th - 5, 8
5th - 5, 8
-DumbBell Bulgarian Split Squat, with a deficit- 3x8 (each leg) @20# DB's (rest 3min./sets)

Recovery:
-2.5min light Row- 549m, 137.6 Avg.Watts
-5min Foam Roll
-5min Stretch & Mobility
-2.5min light Row- 559m, 144.9 Avg.Watts

Finally made it back to the Gym after a couple days off, felt great. Over the past couple days I managed to gut the shit outta my gym, insulate it, and redesign the whole thing. It's much better, and going to make for a great Winter. Just have to get a heater now...

For my legs being broken the last few days, the squats went pretty well. Legs were a little tight this morning, but much better than they have been. I haven't been dipping on the rings lately and it shows, I should have been closer to 8 on all those sets. Those Bulgarian Split Squats fucking suck! My legs felt like they were being beaten, shit on, and rolled down a hill of jagged nightmares. So, I know they are keepers.

Here's a video of someone doing them with a deficit: