Training Log, Week Ending 10/31/09

Tuesday, 10/27/09

Squat Clean + 2 Split Jerks, x 2: 113/113/113/133/133/133/. Total: 12/24. Hold in the split position for a second.
Front Squats: 135×5/185×3/205/85% doubles: 225/225/225/. Too much on the toes. Quad dominant. Last set was garbage.
Barbell Row, x 8: 113/163/181/191/.
Super Set-Front Plate Toss, 35# & kettlebell side bends, 96#. 3 x 10/.

Thursday, 10/29/09

Floor Press: 115×5/135×5/ w/chains: 135×3/165×3/185/205/225/235/240f/.
Good Mornings, triples: 95×5/135×5/185×3/205×3/215×3/220×3/.
Pull-ups, 2 pb: 6, then 2 sets, max number of pull-ups in one minute, strict form: 15/13/.
Incline Dumbbell Flyes: 20×8/30×8/35×8/.
Dumbbell Skull Crushers x 6-8: 20/25/30/35/40/.
GHD Sit-ups, w/weight; 6 reps: 25/35/35/45/.

Saturday, 10/31/09

Power Hang Cleans: 90×3/90×3/113×3/131/141/155/155/155/.
Power Shrugs: 90×4/90×3/.
Clean Pulls: 155×4/155×4/.
Bench Press, DE w/2 mb: 65×8/85×3/95×3/95×3/95×3/95×3/95×3/95×3/.
3 rounds: Transverse Ab sledge swings, 10 each side; knee ups, 5 each side and 10 high wall ball shots in the blue.
2 Prowler pushes w/160#, out and back, 160′.

Tagged with: Barbell Row • Bench Press • Clean Pulls • Front Squat • front squats • GHD Sit-ups • Good Mornings • Hang Clean • hang cleans • Jerks • kettlebell • Prowler • Pull-ups • shrug • shrugs • skull crushers • Sled • Split Jerk • Squat • Squat clean • Squats • swings • Training Log • wall ball

Filed under: Training Log

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