This week is the start of the second cycle after a week of deloading.
The 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!
Strict Press: 95×8/115×8/135×8/155×3/175/185/195/135×10, missed 11th.
Back Squat w/chains (50# ea): 95×8/135×5/185×3/225×3/245×3/245×3/.
Barbell Rows: 111×8/131×5/151×5/151×5/131×10/.
Front Plate Throws: 25#x10/25×10/35×10/.
Cable Crunches on Swiss Ball: 4×8.
Hang Power Cleans: 111×4/111×4/111×4/111×4/. Scott has me drilling on proper technique. I have some bad habits to unlearn.
Clean Pulls: 155×4/155×4/155×4/.
Good Mornings: 135×5/175×5/195×3/205×3/205×3.
Incline Bench Press: 95×5/135×3/155×3/155×3/175×3/185×3/.
GHD Extensions, 1×8 w/2 min bands; 2 x5 no bands.
GHD Sit-ups: 10#x10/20×8/25×8/35×8/.
Saturday, 9/19/09, Speed & technique
Hang Power Cleans: 111×3/111×3/111×3 (1st and 2nd best)/111×3/.
Box Squats, 2 blue bands: 95×5/135×3/155×3/165×3/165×3/.
Drop Push Ups: 3×5
Wheelbarrow Push-ups: 3×5.
Prowler Pushes, 160′: 150#x 2 laps; 90#x1/.