Wednesday 9 May 12

Balance Gym (Squat Cycle:  6 of 16)

Front squat 4 x 5 @ 70%; 3 x 1 @ 75%; 2 x 2 @ 80%; 1 x 1 @ 90%

165; 175; 185; 210

5 x 3 tempo false-grip ring rows/10 GHD sit-ups

Notes:  The squat cycle is awesome.  I have no idea how they're coming up with these rep schemes, but I'm thrilled with the results.  10 working sets is a lot, but I felt strong throughout the entire session.  The final jump to 210# was significant, but I really got tight and drove the shit out of it.  To handle that type of weight on my 10th set was exciting.  Tempo false-grip ring rows were a neat addition.  Idea was to lower down to a one-count, explode upward, and then hold at the top for a three-count.  Difficult on the wrists, but certainly a good movement to help with muscle-ups.  Good to build up some volume on the GHD.  Looking forward to putting the bar back on my back for some squats this Sunday!