Sat and Sun training…

Saturday 1/3/09
a.m.
joint mobility, chi kung
p.m.
holosync 60:00

Sunday
a.m.
joint mobility, chi kung
p.m.
DE Bench
mobility
1. speed bench: 6×3x115+mini bands
2. 4-board press: 5×135, 5×185, 2×5x205
3. seated row: 3×10x140
4. long cycle: 24kg x 1:00-4, 2:00-4, 3:00-5, 4:00-6 (PR)
5a. chest supported shrugs: 3×15x48kg
5b. french press: 3×12,10,10×50

Holosync – 60:00 before bed

Done. My long cycle rack needs to get better fast.