#5-6

#5
A. DB lunges; 20 reps x4 sets; rest 2 min

20# db each hand 

B. Barbell russian step ups; 24 steps x3; rest 2 min

35# barbell on back

C. Clean pulls/snatch pulls/power clean tech work 10 min

Worked up to 85# with these, trying to make sure I'm not compensating at all so don't want to go too heavy

D. Deadlift 3 reps on the min for 8 min (moderate load)

155-155-165-165-175-175-175-175

E. Negative body levers; accumulate 20 slow controlled reps
F. Feet elevated side plank rocks on hand; 10 reps x4/side; rest 90
seconds bw side (put your feet on an 8" surface and sag your hips to
the floor, then rep into a side plank paused for 2 seconds at the top,
repeat - use hand instead of elbow)

These were tough and my sides are still sore!!

#6
A. Weighted pull ups; 1-2x5; rest 2 min

25x2 30x2 35x2 40x2 50x1 

Felt pretty strong on these

B. Inverted single bar hangs; accumulate 60 sec x5; rest 2 min
C1. Wide grip behind the neck pull ups; accumulate 14 reps x4; rest 1 min
C2. Assisted german arm hangs 45 seconds x4; rest 1 min
D. Archer pull ups; accumulate 30 perfect reps alt'ing arms

Completed all 30, better than last week 

+
Airdyne 3 min @85%
airdyne 1 min easy
x5

48,49,50,51,52

Def harder than last week :) felt good though. 

It was a crazy week. Had to take an extra day off because michaels mom had a seizure at work Tuesday afternoon, been in the hospital all week. Way more details to it but it was a stressful week, ready to get some good sleep and training this weekend!