Thursday 8/30, Foundation: Strength, Power Endurance

Location: Gym
Emphasis: Strength, Power Endurance
Time: 90 min

Warm up:
2 mile run with my sister (12:54)
then:
Work up to 1rm deadlift (400#, PR) (Compare to 8/22)
then:
6 x 2 @ 80% 1rm (315#)
then:
8 x 15 yard sled pushes (7 plates)
then:
Row 6 x 30/30 all must be above 150m (Compare to 8/26)
then: cool down

Notes:
Great day. I will be adding more sled pushes and pulls into my programming from now on. I wore a belt for the deadlifts. Weighed in at 200lbs today so hit the 2 x bodyweight standard I have set for myself for the second week in a row. 400lbs went up decently easy. Initial pull off the ground was the weak point today which is not usually the case. Back needs to get stronger.

Tuesday: 8/22, Foundation, Circuit (Focus)

Location: Gym
Emphasis: Circuit (Focus)
Time: 60 min
Weight: 198#

Warm up:
Brief ROM drills
then:
Work up to 1 rm Deadlift
(397.5#, PR)
then:Jones Crawl (Compare to July 3rd, 2012)
3 rounds:
10 x Deadlift @ 115% bw (225#)
25 x box jump (20-24 inch box)
(4:33)
then:
1 x 500 m row all out effort
(1:32 PR)
then: cool down
Foam roll/ AIS stretch

Notes:
New PR on the deadlift. Hit 395# then realized I was 1lb away from a 2 x my body weight so I added a 2.5lb plate and hit 397.5#, grip was the limiting factor. I wore a belt. Jones Crawl time was 1 minute faster than before. I believe a lot of this was because I used touch and go deadlifts this time. I made sure to fully extend at the top of each box jump and stepped down after each attempt. Ate like complete crap today so punished myself with an all out 500 m row. Dinner almost came up but I still got a PR. Nutrition has to improve.