Power November 18th 2015

Type: Power

General Warm-up: 10 Min Row – RPE: Start around 3 and very gradually work to around a 5 effort in the first five minutes. In the last five minutes you should keep it at 5 unless you desire to get your blood pumping a bit more and do 2 or 3 – 10 second intervals at about 7, and cooling down at 3. Always remember you are warming up – when you are warming up.

Specific Warm-up: 10x Pull-ups, 10x Push-ups, 10x sit-ups, 10x OHS (PVC or empty barbell)10x Good Morning, 100x Single Under Jump Rope (or 50x Double Under) RPE:4

Work: 1. 6x Ball Slam 30 seconds on/ 30 seconds off (RPE: 7)
REST 5:00
2. 6×10 Snatch Grip High Pulls/ 1:00 off (RPE: 7 This should guide the weight you use as well.)
REST 5:00
3. 6x Row 30 Seconds on/ 30 Seconds off (RPE:10 Go to the pain cave on each round, no pacing just head there..

Accessory work or Cool down on an air dyne, stationary bike or other mono-structural device

4. Hammer Curls 6x 14,12,10,8,6,12 (RPE:3)
5. Barbell Curls 4x 12,10,8,6 (RPE:3)
6. GHD Sit-ups: 3×10 (RPE:3)
7: Glute Ham Raise 3×5 (RPE:3)

Currently (still) Reading: The School of Greatness by Lewis Howes


Listening: Song: Wires and the concept of breathing; Artist: A Skylit Drive; Album: Wires and the concept of breathing

Mobility: Couch Stretch, Voodoo Floss Forearms, Elbows, Squat Therapy (Test/Re-Test)

Supplements:

Total Primate Care – ONNIT (Day five out of 15 – Nothing worth noting)
Fish Oil – Pure Pharma
Vitamin D – Pure Pharma
Magnesium – Pure Pharma
Recovery – Progenex
More Muscle – Progrenex
Coffee – Blacklist Caveman Coffee (AeroPress)
Yerba Mate (with Asian Rock sugar and squeezed Tangerine or lemon juice)
Green Magnitude – Controlled Labs (Creatine)

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