Fri: 2/21/14, Str (Press) + s/e

Phase: Foundation

Objective: Str (press) + s/e

Workout: In the PM

6.5 min joint mobility 

Then: 

2 x 10 squat

2 x 5 goblet squat @ 14kg

2 x 5 halos each way @ 14kg

2 x 10/10 1h swings @ 14kg

Then: 

6 x 1/1 1h press @ 36kg

Then:

5 min max 1h press @ 14kg 

(116 reps total, 58 each arm)

Then: 

10-1 ladder

Ring rows

Push-ups

Goblet squats @ 14kg (paused)

(Reps must get slower and more deliberate as you go down ladder)

Then: cool down

Band dislocates x 25

Band pull-aparts x 50

Band shrugs x 50

Relaxed stretching

Breathing excercises

Later in the PM:

Relaxed stretching before bed

Analysis: 

Weight: 201#

Sleep: 7 hours 

Nutrition: very good, very little grain.

Comments: really solid day. I was able to take my time which has not been possible as of late with my schedule. Getting a good warm up and cool down makes a big difference.