Thurs, 23 Mar 17

Block 11, Wave 1 - OH

It has been most excellent to be able to have full control over what days and times I train this week.  This is definitely a big help in making progress in training.  Until I finish school though, it's back to my world of ever-changing days and times starting next week.

Band Stoneput Simulator

3x 3ea x monster mini band

I didn't like these because it was screwing up my footwork in a way I wasn't able to rectify.

Log C&J (clean once)

complex x 85

complex x 135

complex x 185

3x200

3x230

6x275

Log felt great today until the last set.  Not sure why.  Probably sand in my naughty parts.

Scales of Justice Pullups

3x8xBW

This is a great pullup variation to use to be sure you are using both arms equally and not pushing forward on one side when you start to get fatigued.  All you need is a short strap (I used part of my Blast Straps) and a lat pulldown bar.  It doesn't destabilize you like pressing with weights hung from the bar with bands, but it does give constant feedback throughout the set about how you are moving.  See video for demonstration.

A post shared by Andy Deck (@andydeck) on

Triceps Pushdowns/Standing Face Pulls

10x70/15x45

10x70/15x70

12x70/15x70

I was playing around with different straps and bars for these two exercises to see how I want to do them.

IYTAs/Back Extensions

3x{10ea x micro bands/15x50}

IYTAs were standing with bands choked around the bottom of my rack.

I made up for my missed conditioning from Tuesday on Wednesday with 8 runs of 100' x prowler + 140 and today's conditioning will be done tomorrow afternoon.