Monday, 9/1/08
Hang Snatch, x 3
65/70/75/80/
singles: 95/105/105ps/110/110
Shoulder Press w/axle
60×10/80×10/125×5/145×3/155×3
Tuesday, 9/2/08
Core Training:
- Planks: 2×45 s
- Med Ball Rotations, 12#: 2×15
- Med Ball Sit-ups, 12#: 2×15
- Reverse Hyperextensions, 50# 2×15
Strength Training:
- Back Squat: 45×10/135×10/185×15
- Glute Ham Raises, bw: 15
- Pull-Ups, assisted, purple band: 15
- Shoulder Press: 95×15
- Standing Calf Raise w/BB, 135#-15, 180#-15.
- Deadlift Rack Pulls, 110% 1RM, 1st pin: 225×6/315×6/405×3/505×3/495/505×2/505/505/505.
Wednesday, 9/3/08
Rest Day
Thursday, 9/4/08
Slacker Day
Friday, 9/5/08
Core Training
- Planks, 2 x :45
- 10# Ball Slams, 2 x 15
- 8# Med Ball vertical tosses, 2 x 15
- Leg Raise, 2 x 15
- Back Extensions, 2 x 15
Strength Training
- BB Bent Row @ 2 x 135 x 8
- Incline Bench Press @ 2 x 135 x 8
- Snatch, x 3: 45/45/65/70/88/95/95
- Drop Snatches: x 3: 45/45/65/70/66/95/95
- Overhead Squats, x 3 45/65/70/88/95
- Kettlebell Snatches, 10/10
Saturday, 9/6/08
Overhead Squats, x 3:
45×10/65×10/90×5/100×3/115×3/135×3/145×3/155×3 (failed on last rep as I was admiring my self in the mirror!
Snatch Pulls to Shrugs, x 3:
155/155/155
Clean Pulls, x 3:
155/155/175
Power Cleans:
155×3/155×3/135×9
Sunday, 9/7/08
Sandbag Workout
Power Clean, 50#, 10/10; 60#, 10/10;70#, 10/10
Front Squat, 50#, 10/10; 60#, 10/10;70#, 10/10
Back Squat, 50#, 10/10; 60#, 10/10;70#, 10/10
Bent Row, 50#, 10/10; 60#, 10/10;70#, 10/10
Rotational Deadlift, 50#, 10/10; 60#, 10/10;70#, 10/10
Big win for Bucky on Saturday!
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