Monday, 6/29/09
Deadlifts: (from deficit) 135×10/225×5/225×5/.
275×3/315×2/. Singles: 365/405/415/415/425/425/425/405/405/. 415 and 425 were above 90% 1RM.
Good Mornings: 95×5/115×5/135×5/135×5/135×5/.
Tuesday, 6/30/09
Barbell Snatch Clusters, 2 + 2: 65/70/75/80/85/90/95/100/.
Sandbag Clean + Squat, 70#: 4 x 6.
Wednesday, 7/1/09
What I thought would be an active rest & recovery turned into a full-on training session. For the first time in a while, I took my Bont skates down to the beach for a 13 mile session. The first half, typical of countless previous sessions was into a strong headwind. I just ground it out and made it to the Huntington Beach Pier. The ride back was, of course, a much different animal. With a strong wind now behind me, I flew back. Definitely a case of delayed gratification. This was fun!
Thursday, 7/2/09
Rest Day
Friday 7/3/09
Keg warm-ups
Push ups, 3×15
Upright Rows, 3×8
Clean & Press, 3×5
First 2 sets were 62# and the 3rd I added another gallon of water to the keg to make it 70#!
Barbell Snatch Doubles: 65/65/70/75/80/85/90/93/98/103/.
Barbell Snatch Singles: 111/116/116/121/126/126 + 5 overhead squats.
Clean singles: 111/116/126/155/155/155/.
Saturday, 7/4/09
Rest Day
Sunday, 7/5, BW: 216# (-1)
Back Squat: 135×5/135×3/185×3/225×3/245×3/
Doubles: 275/285/295/
Singles, @ 90% 1RM: 6 x 305. 4th rep was very good and the last one was best and the lowest.
One-legged DB Deadlifts, 3x. 100# 3/3/3/4/ 70# 3/3/3/.
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