Phase: Base Building
Emphasis: Strength, endurance <60
Session 1:
Warm up:
Brief dynamic stretch
Then: Strength
Deadlift
1 x 5 x 225
1 x 3 x 245
10 x 1 x 315
(all supersetted with 5 x pullups)
Press:
1 x 10 x 95
5 x 1 x 145 (fast)
2 x 3 x 135
(all supersetted with 25 x squats)
Then. Short cool down
Session 2:
50 min run @ easy pace
Then: Durability
5 min kb pass arounds, throughs and halos.
20 min of joint mobility
Notes:
Sleep: 6 hours
Weight: 201#
Nutrition: decent
Comments: 1 are kb pressing work is paying off. 145 flew up nice and easy. My kb mobility and increased emphasis on shoulder and joint mobility made the press feel nice and stable. Need to lower intensity and increase volume on all weight room work.
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