Training updates…

Tuesday 1/6/09
a.m.
joint mobility, chi kung

Wednesday 1/7/09
a.m.
joint mobility, chi kung, spine-worx, foam roller, stick massage, sacro-wedgy

p.m.
ME Bench
mobility and stretching
1. floor press: 15xbar, 5×135, 3×155, 3×185, 1×205, 1×225
2. “Shetler” kb extension: 10×12kg’s, 2×8x16kg’s, 10×12kg’s
3. 1-arm row: 11×20kg, 9×24kg, 6×28kg, 6×32kg
4. long cycle: 24kg x 1:00-5, 2:00-5; 16kg x 1:00-8, 2:00-8, 3:00-8
5. pushdown: 3×10

Done. Malcom hit a big ass floor press PR tonight – 410 lbs! Sweet, long time coming.