Sunday, November 21, 2010

Training: 11/20/2010

A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec (205#)
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging(195,205,215,220,225(1))
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec( all unbroken)
D. GH Raises @ 1010; 12 x 3; rest 45 sec (all unbroken, on tempo)

rest 6+ hours

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90% (cals: 47,42,34)
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90% (412,417,416)
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

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