Max Effort Squat/Deadlift – 12/19/08

Friday 12/19/08
ME Squat/Deadlift

mobility and foam roller warm up

1. good morning: 10xbar, 5×95, 3×115, 3×135, 3×155, 3×185, 3×205, 3×225
2. romanian deadlift: 5×135, 5×155, 5×185, 5×205
3. long cycle: 28kg x 1:00-4, 2:00-4, 2:30-2
4. 1-arm jerk: 32kg x 1:00-8, 2:00-8
5a. lat pulldown: 3×8x140
5b. 45 degree back raise: 3×10
5c. band oblique abs: 3×12xgreen band

Done. Off to the MMA fights….