June 12

Tuesday - AM - CP - HPush/VPull + VPush/HPull + DB Press/Scap, PM - Swimming intervals

AM

A1. Close Grip Bench Press with Chains @ 20X1, 2-3 reps x 4 sets, 2 min

A2. Wtd Supinated Chin-up Cluster @ 30X0, 1.1.1 x 4 sets, 2 min

B1. Standing Single Arm KB Press @ 20X0, AMRAP per arm x 3 sets, rest 1 min b/t arms - use 20kg KB if possible, if not 16 kg, palm touching chest @ bottom of rep

B2. One Arm DB Row Drop Set @ 20X0, 6.6.6 x 3 sets, 1 min b/t arms - use 10-15% less load for each successive 6 reps

C1. Medium Incline DB Press @ 20X0, 8-12 reps x 3 sets, 1 min

C2. Weighted Ring Rows @ 21X2, 8-12 tough reps x 3 sets, 1 min - ensure full pause @ top of rep

A1. 85#(3), 90#(3), 95#(2), 100#(1) *All plus 60# of chains

A2. 35# for all sets

B1. 5 reps/arm, 6 reps/arm, 3 reps/arm *All with 20kg

B2. 65#.55#.50# for all sets

C1. 35# (12), 40#(12), 45# (10)

C2. 10# (12), 15# (9), 15# (8)

Notes: I realize on all sets I should increase weight as I do the later sets, on A2 and B2 I over estimated my strength, and although the sets remained the same, they were all challenging. 

PM

Swim 25 meters every minute for 30 minutes 

Completed. Still working on breathing and overall efficiency