07.04.2014 - Max Effort Lower

First day of the off season program.

AM

30 minute Z1 row

PM

A. OHS, max effort
10 - 80kg PB
5 - 90kg
3 - 100kg PB
1 - 110kg
You could definitely tell which of my shoulders has the labrum tear, stabilising it became really hard so called it at 110kg. 

B. Bulgarian split squats; 3 sets x 8-12 reps
40, 45, 50

C. RDL; 3 sets x 8-12 reps
60, 70, 80

D. 100m walking lunge
3:22 @20kg weight vest

E. 8x25m heavy sled drag
100kg, alternated between forwards and backwards drag.

Strength & 15 Min AMRAP

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60x5
70x5
75x12

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80x5
90x5
105x20

Accessories
Stirct Pull Up - 3x8
Body weight

Bulgarian Split Squats - 3x8
Body weight

Pull ups were fairly easy will add 5-10kg next week, split squats were very easy will add 10-20kg next week.

Rest 1 hour

Conditioning
15 minute AMRAP
7 Burpees
14 Wall ball 9kg/10ft
21 Double unders

9+14 Rxd

Decided before i started to pick a pace and try and maintain it for the full 15 minutes. At the end of the 15 minutes i wasn't gasping for air but was out of breath, for a change it was muscular fatigue slowing me down instead of my lungs. I was unbroken through out apart form a couple of trips on the DU's