Last couple….

Sunday 11/9/08
Training

mobility
1. long cycle
24kg
1 – 4
2 – 4
3 – 4

2. squat: 170×5, 200×5, 230×5

3a. hanging leg raise: 3×12
3b. hub lift: 27.5×1 (right and left)

4. concept 2 rower: 12 min. Tabata intervals.

Felt weak as hell today. Was supposed to throw in some kb front squats too, but decided against it. Got the target on my squats, long cycle sucked real bad.

Friday 11/7/08
Training

530-550am
bike – 20:00

6-7pm
mobility
1. long cycle
24kg
1-4
2-4
3-4
4-4
5-8
24 reps – total volume = 1152kg/2541lb

16kg
1-5
2-5
3-5
4-5
5-10
30 reps – total volume = 960kg/2118lb

2. military press: 65×5, 75×5, 85×5

3a. lat pulldown: 5×10
3b. shrug: 5×10

4. pushdown: 5 sets

Done. Long cycle felt great today.