Thu 11/12/09
1. Deadlift
205×5, 185×5
2. Long cycle
20×6,6,6,6,6,6,6 (42/7:00)
3a. Pullup
bw x 3/2
3b. ghr sit-up
bw x 5/2
4. COC grippers
Tx3/3, 1×1/1, 2×1/1
Friday 11/13/09
1. Deadlift
210×5, 190×5
2. Long cycle
20kg x 6,6,5,5,5,8 (35/6:00)
3a. Pull-up
bw x 3/2
3b. ab wheel
bw x 5/2
4. COC gripper
1×3/3, tx10/10
