Week 2, Day 4 - FSQ 155 x 8 x 3 sets, Towel Pullups, Swings

Skipped lifting yesterday, today is Saturday and Day 4 of Week 2.

On the front porch

Crane Pistol x 1 alternating single each way, 5 breaths at bottom of each

Elevated 1A pushup on second step, right first, one each way

Crane Pistol x 1 alternating single each way, 3 breaths at bottom of each

FSQ:

135 x 2 - paused and exhaled

155 x 8 , 8 , 8 all bounced

http://www.youtube.com/watch?v=LEjzNsU-E2Q

After reading about something like this in PTTP Professional:

Back-off sets: background: normally have pins on hole #8, safeties on hole #3.

Safeties on hole #6, to pins with release and quick recatch, 185 x 5


Safeties on hole #5, to pins as above, 185 x 2


A good introduction to backoff sets with heavier weights and to the rack pins.  Weight represents a 20% increase over work sets, approximately +30 on 150 lbs.  Will check book for guidance on weight and pin height.

No presses today.

Towel pullup, 2 singles, switch sides of towel between but no additional rest - body rotates towards whichever side is at back.  Grip started to slip on second rep but still got chin over bar.

WHEEL: standing, 4th step, 3 - made first rep not full extended and made each rep a little better

24: swing, lf, 1-hand, 5L+5R+5L+5R in about :30.  Left hand grip unsteady, need to work on it.

Onward and Upward