DE Squat/Deadlift – 12/22/08

Monday 12/22/08
DE SQ/DL

*Week 4 De-load

mobility to warm up and played with the sacro-wedgy, this may be the ticket for my tweaked SI joint…

1. box squat: 5×2x225
2. deadlift: 5×1x275
3a. ghr: 2×8
3b. pulldown: 2×10
4. long cycle: 28kg x 1:00-6, 1:00-6, 1:00-4, 1:00-4
5. 1-arm jerk: 32kg x 10+10
6. ghr sit up: 2×9

That’s it. Did the long cycle with the 28kg density style w/1:00 rest in between the four 1:00 sets. I want to try to have at least one heavy day per week where I do a lot of reps with the 28kg. It’s making the double 24’s feel lighter and easier. Good stuff.