Friday, March 27, 2015

ROP Medium, with a twist

Tuesday's heavy day left me sore - lifted in much less time than usual

Today, Friday

Walk to warmup

No swings - no time now, maybe later, maybe tomorrow.  Must keep the goal the goal, and this is a pressing program.

MP - need equivalent of 1-2-3 x 5 for today's medium day, which is 30 reps.  Instead, we'll do it this way:

(24 kg x 2, 1:00 rest, 20 kg x 4) x 5 - trying for speed today, also vertical forearm, also trying to keep right shoulder better packed at top.

Notes:

1st ladder - OK

2nd ladder - better

3rd ladder - a little fatigue

4th ladder - better again

5th ladder - last rep on 24, longer hold overhead, yielding/paused descent, and on 20, yielding back-forth

Good day, short but not too short this time, nice to get 10 reps w/ the 24 and all doubles.

-S-

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