Last few training sessions….

Friday 5/8/09

1. squat: 195×5, 220×3, 250×3

2. jerk: 16kg x 8,8,8,8 (32/4:00)

Finished with some other leg, trap, ab and conditioning exercises.

Sunday 5/10/09

1. bench press: 140×5, 160×3, 180×8

2. snatch: 16kg x 15, 15, 8 / 8, 15, 15 (38+38/5:00)

Finished with db bench press, rows, neck, biceps and grip.

Monday 5/11/09

1. deadlift: 195×5, 225×3, 250×6

2. jerk: 16kg x 6, 6, 6, 6, 13 (37/5:00)

3a. ghr: 3×8-12

3b. shrug: 3×15-20

4a. hanging leg raise: 3×15

4b. rolling thunder: 3 sets, worked up to 115 for 5 second holds

*prowler sprints x 8 stripped weight every other set

Still warming up every session with foam roll, stretching, mobility and jumping rope.  Good times.  Finishing my second 5/3/1 cycle on Wed then have a 1-week deload, then we’re in Vegas (will catch a squat and bench workout at the Luxor – actually have a pretty sweet gym there – then when I get back on Memorial Day will start peaking for my KB meet in June – goal is 20kg long cycle x 70 reps).  Good times…