Redline Realization/deload week

Stress has been tough and training has been tougher. I needed a week to recover but allow my training to catch up so I can continue to push forward. Body weight is all over the place. From 241 down to 237. Working to get my eating in order to keep recovering.

4/21

Superset 20/15/10 reps

A1 Glute ham raise

A2 short strap reverse hypers 205

Front squat continuous pump sets. I tried to not lock these out 105x25, 115x20

Serrano split squat drop set 

120# chain x4, 60# of chain x4, body weight x4

https://www.youtube.com/watch?v=t1PaPOrUiv0

Occluded TKE 1x50

4/23

Steep incline dumbbell press 80 3x15

Bradford+1 95 2x8, rest pause x5, 3, 3(20 seconds rest)

A1 Arnold press 15x20, 20x20, 15x20

A2 tates (flat) 40 3x12

Side raise partials 30x50

4/24

TKE 2x15

Ghr 21’s x1, up 11 inches x1 (fail on last rep), on floor but foot plate moved up 1 notch – fail on 3 full rep.  https://www.youtube.com/watch?v=ow14m2KrJ1g

Stiff leg deadlift 315 4x6

Leg curls with light elitefts band 40, 30, 20, 10

Split squat drop set 40#x20, 20#x15, bwx10, 40#x12, 20#x6, bwx5

4/26

Bench press

275x1, 315x1, 225x22 PR

Alternating dumbbell overhead press 40x10, 45 3x12

A1 Alternating dumbbell extension 40 3x10

B1 barbell curls 65 4x10

Kettlebell coaching

Here is a link some videos of Jeff Martone talking about kettlebell swings, Turkish getups and some kettlebell juggling. He has some good coaching points and breaks down each into small easy to digest chunks.

http://www.crossfit.com/cf-info/excercise.html#KBs