Training Log, Week Ending 10/4/09

I never thought getting in only three training days a week made for a full training week, but the log shows the story.

Monday, 9/28/09

Push Press, w/2mb: 95×5/135×3/155×5/155×5/125×10/.
Front Squat: 95×8/135×5/187.5×3/207.5×3/207.5×3/207.5×3/187.5×3/.
Dumbbell Rows: 60×10 each side/90×12/90×12/90×12/80×20/.
External Rotations: 10#x10/20×10/20×10/10×20/.
Spread Eagle Sit-ups: 10×10 each side/10×10/20×10 /20×10/25×8/.

Wednesday, 9/30/09

Hang Power Cleans; keeping weight down to improve technique. 90×6/113×5/113×3/123×3/123×3/123×3/123×3/.
Romanian Deadlifts (RDL) w/2 purple bands: 225×5/315×5/345×3/365×3/385×3/405×3/405×3/. Maintained pronated grip @ 315#.
3 Board Bench Press: 135×5/185×5/225×3/235×3/235×3/235×3/.
Dumbbell Bench Press: 65×15 (sloppy)!

Saturday, 10/3/09

Clean Shrugs: 113×6/113×6/133×6/
Power Cleans, below the knee: 113×3/113×3/113×3/113×3/.
Clean Pulls: 155×6.
Box Squats, 2 purple bands: 95×5/135×3/155×3/165×3/165×3/165×3/165×3/.
10 rounds of 2 tire flips, 1-200# sandbag over bar, continuous until completion.

Related posts:

1. Training Log, Week Ending 9/20/09The first two sessions of the week are devoted to strength and working the central nervous systems (CNS). Saturday is speed, technique and work capacity. This is the hardest type of training I have ever done. It is great!...
2. Training Log, Week Ending 9/6/09Another excellent week of training with Scott expertly mixing in some technical movements like, um, the Bunny Hop, when mastered, may become one of my favorites....

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Tags: 3 Board Bench Press, Bench Press, Deadlift, Dumbbell Bench Press, Dumbbell Rows, External Rotations, Front Squat, Hang Power Cleans, Press, Push Press, Romanian Deadlifts, Spread Eagle Sit-ups, Squats