Monday 3/24/08 – kettlebell and deadlift

430am

joint mobility

cardio – 20 min.

holosync – 30 min.

700pm

1. long cycle w/24kg – 18/5:00; w/32kg – 4/1:00; w/24kg – 8/2:00

2. deadlift – 225×3, 315×1, 405×1

3a. ghr – bwx10/3

3b. grappler row – 90×10/3

4. 1-arm jerk w/40kg – 5+5

5. pulldown abs – 60×15/3

Done.  Big Derrick was back tonight ready to kick some ass and we had this new cat Andre show up and at 194 lbs. and first time box squatting, and in bare feet!, took 585 like it was nothing, went and lifted the stone some, came back in and hit an easy 495 deadlift!  This kid is going to be SICK!  To top it all off Cory, my OLB pro-day client, finished his pro-day prep tonight and this beast has his pro-day Thursday!  Big things in store this year!!!