Monday 8/4/08 – Bench and KB Accessory

700pm

1. bench press – 95×5, 135×3, 185×3, 225×1, 275×1, 305×1

2. 4-board – 225×7, 205×9, 185×12

3. 1-arm jerk w/32kg – 7+7

4. 1-arm swing w/32kg – 15+15

that’s all for tonight.  that was a 30lb pr in my loose metal shirt.

Sunday 8/3/08 – Deadlift and Snatch

1200pm

mobility work + foam roller

1. deadlift – 135×5, 225×3, 315×1, 405×1

2. kb snatch w/24kg – 72/6:00

3. lat pulldown – 3×10

4. seated row – 2×15

5. hanging leg raise – 3×10

6. band oblique abs – 3×10+10

Snatches went good.  I probably could have gone 8-10 min. at the 12 RPM pace but I felt a little burning in my hand and didn’t want to risk tearing my palm open.  I was using my finger lock less and less by minute 5 which probably contributed to this.  It’s cool – just need to tighten up the nuts and bolts OTW-style.