Training Log, Week Ending 8/30/09
I started this week with a rest day and finished it the same way. It was what happened between those days that killed!
Monday, 8/24/09
No training today. I was preempted by a 3-way “customer service” issue from hell that took hours to get through.
Tuesday, 8/25/09
Strict Press x 8: 95/135/135/.
Box Squats: 135×5/135×5/185×3/225×3/225×3/. Sets 2-5 were done along with chains.
3 Supersets of 5 Seated Box Jumps to 36′ box + 6 Assisted Pull-ups.
3 Supersets of 10 Front Raises w/44# barbell + 15 Med Ball Russian Twists.
Wednesday, 8/26/09
Rest Day
Thursday, 8/27/09
Hang Power Cleans, x 3: 90/111/131/155/155/155/.
Clean Pulls, x 4: 185/165/165/.
Good Mornings, 5×5: 95/135/165/185/205/.
Floor Press: 95×5/135×5/185×3/185×3/215×3/.
Push-up Drops: 3×5 (alternated in with last 3 sets of floor press).
GHD Back Extensions w/3 second pause, 2 bands: 3×6
GHD sit-ups, 6 reps, weight in back: 10#/20#/25#/35#/.
Friday, 8/28/09
Rest Day
Saturday, 8/29/09
Hang Cleans, from below the knees, x 5: 90/111/155/155/155/.
Speed Press, w/red bands: 6×3 @ 85#. 30 second rest between sets.
Speed Box Squats, w/blue bands, 95×3/135×3/ 6×3 @ 155#. 30 second rest between sets.
Farmers Walk Relay (w/Derek): 4 x 165# /side. Derek walked ‘em to me and I walked ‘em back.
Sandbag Over the Bar: 150# x 6. Dropped #7 and that was all she wrote!
Med Ball Toss Sit-ups: 3×15 w/15# ball.
Sunday, 12/30/09
Nada, nothing, no training all rest, Yes!
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