Gatti's log

[cjgatti]

9.15.2008

HB:
- hop half-turns
- quasts
- kovacs
- stalder hop-halves
- piro work

- HS hold (180sec)
- shoulder prehab

9.16.2008

Strength:
- Rope climb (2r x 3s)
- SR: planche (5sec x 5s)
- PB: straight-straight (3r) (x 5s)

- [Pullups/chinups (9r, 35#), Bulgarian split squats (12r each, 30# DBs), leg lifts (12r)] (x 5s)

- [horizontal pullups (30r), HS hold (120sec)]
- Shoulder prehab

9.17.2008

4 rounds of:
- Rope climb (1r)
- DB lunges (20r, 25# DBs)
- Leg lifts (12r)
- Suicide sprints
- PB pullups (8r)
- DB squats (12r, 50# DBs)
- Situps (30r)
- 1 arm DB snatch (20r, 35# DB)
- Jump rope (1 min, 170 j/min)

- HS hold (120sec)
- Shoulder prehab

9.18.2008

Strength:
- [Rope climb (2r), 2 DB lunges (25r, 30# DBs)] (x 1s)
- [Pike press (8r), 2 DB lunges (25r, 30# DBs)] (x 2s)
- [Pullups (16r), leg lifts (16r)] (x 2s)
- Deadlift (1r x 5s, 275#; 1r x 5s, 255#; 5r x 2s, 225#)
- Sqauts (10r x 2s, 135#)

- [horizontal pullups (25, HS hold (90sec)]
- shoulder prehab

9.19.2008

HB:
- hop half-turns
- quasts
- kovacs
- stalder hop-halves
- piro work

Strength:
- SR: planche (4sec x 5s)
- SR: straight-straight (x 5s)

- PB: [straight-straight (1r), straddle straight-straight (2r)] (x 5s)
- [PB pullups (15r), PB dips (25r)] (x 5s)
- SR: [HS hold (30sec), support hold (30sec)]
- [PB straddle press (10r), horizontal pullups (25), HS hold (120sec)]

- shoulder prehab

9.21.2008

Strength:
- Rope climb (1r x 10s)
- 1 arm eccentric pullups (2r each x 5s)
- PB planche dropset (legs together, straddle, tuck) (6sec each x 5s)
- [Chinups (10r), rapid-fire leg lifts (10r), DB squats (15r, 50# DBs)] (x 5s)

- HS hold (120sec)
- shoulder prehab

[cjgatti]

9.22.2008

HB:
- hop half-turns
- quasts
- kovacs
- stalder hop-halves
- piro work

- HS hold (180sec)
- shoulder prehab

9.23.2008

Strength:
- Rope climb (2r x 3s, 1r x 4s)
- PB: [straight-straight (2r), straddle straight-straight (1r)] (x 10s)
- [Pullups/chinups (9r, 30#), Bulgarian split squats (12r each, 35# DBs), leg lifts (12r)] (x 5s)

- [horizontal pullups (30r), HS hold (120sec)]
- Shoulder prehab

9.24.2008

~4.5 mi run

9.25.2008

Strength:
- [Rope climb (2.5r), 2 DB lunges (25r, 30# DBs)] (x 1s)
- [Pike press (8r), 2 DB lunges (25r, 30# DBs)] (x 2s)
- [Pullups (17r), leg lifts (20r)] (x 2s)
- Deadlift (1r x 11s, 275#; 3r x 3s, 255#)
- Sqauts (10r x 2s, 135#)

- HS hold (120sec)
- shoulder prehab

9.26.2008

HB:
- hop half-turns
- quasts
- kovacs
- stalder hop-halves
- piro work

Strength:
- SR: planche (3sec x 5s)
- SR: straight-straight (x 5s)

- PB: [straight-straight (1r), straddle straight-straight (2r)] (x 10s)
- [PB pullups (16r), PB dips (25r), leg lifts (10r)] (x 5s)
- [PB straddle press (10r), HS hold (120sec)]

- shoulder prehab

9.28.2008

~5.5 mi run

My arm isn't getting better and I'm getting weaker. I'll try to lighten up this week and really rest it...boo.