New Lifting Platform at American Gym
Monday, 12/29/08
Snatch, x 2- 1st rep from the first pull, the 2nd from the hang: 65/75/80/88/93/98/103/108
Power Snatch: 115×2/115/115/115/115/120/120/120
Kettlebell Swings, 44 kg: 2 x 10
HCB Swings, 105#: 3 x 5
Tuesday, 12/30/08
Rest Day
Wednesday, 12/31/08
Overhead Press, singles: 95×5/115×3/125×2/135/155/165/190pr/200f/195pr.
Push Press, triples: 135/155/165/170/175/180pr.
Push Jerk and Split Jerk, x 5: 95/105/125/135/155pr.
My jerks, while still sucking are a little better than they have been.
Reverse Hypers, x 8: 70/70/90/90/100/100.
GHD Sit-ups: 3 x 15.
Thursday, 1/1/09
Rest Day. Happy New Year!
Friday, 1/2/09
Bench Press: 135×5/155×5/180×5/205×3/225×3/235×2/225×3.
Back Squat DE, 12 x 2: 245 lbs with 1 minute rest between sets.
Deadlift DE, 12 x 1: 326 lbs with 1 minute rest between sets.
Ab Mat: 2 x 25.
Prowler Sled: 6 rounds trip w/50 lbs. Wow, that was tough!
Saturday, 1/3/09
Rest Day. Yesterday’s session kicked ass, especially the Prowler!
Sunday, 1/4/09
Sandbag Bear, 6 x 6 each:
- Bent Row
- Power Clean
- Zercher Squat
- Push Press
- High Step-ups
- Back Squat
Kettlebell Swings, 32 kg: 10/10/10/20/20/
Walking Swings: 3 x 12
Facebook Like Button for Dummies