Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Thursday, August 25, 2016

Back Squat

Thursday, August 25, 2016

Oracle Gym

(11:40 AM)

Warm Up

30-20-30 with red band (Air Squats-Pass Throughs-OH Squats)

Bear Crawl forwards and backwards

Hollow Body rocks - 3x10 (roughly tabata intervals)

Handstand warm-up:  60 second plank, 5x a few seconds forward leaning plank, 5x frog hold attempts.

Handstand Holds against wall - 6X (5-10 seconds each)

Back Squat

Back Squat in Smith Machine hold at bottom to open upper thoracic.

Build up weight (5x45#, 5x95#, 5x115#, 3x135#)

5x2 working sets E3OM - 155#, 165#, 175#, 185#, 195#

This was tough and very close to maximum effort

Pull-Up Dip Couplet

10 PU - 2 Dips
8 PU - 4 Dips
6 PU - 6 Dips
4 PU - 8 Dips
2 PU - 10 Dips

I wanted to do body weight but started a 20# assist on the second set of pull-ups.  Still a very good couplet.

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