Monday 12/17/07 – Max Effort Squat/Deadlift

3:40am

1.  cardio – 20 min. intervals

2.  martial arts work – heavy bag work (striking drills, uke strikes, gedon uke strikes, kicking, ichimonji foot-work line drills, hanbo striking)

3.  kettlebell snatch w/24kg bell – 56 reps in 4 minutes, switched hands every 7 reps, didn’t set down because setting down is weak and lame!

7:00pm

1. reverse band squat – 135×5, 225×3, 275×2, 315×1, 365×1, 405×1, 425×1

2. long cycle clean & jerk w/24kg bells – 10 reps in 2 minutes

3. ghr – 4×10

4. grappler – 4×6

5. hub lift – 25xright and left, 45xrightx2 (just for show!)

Got my grappler today, an awesome Christmas gift from my wife Lisa!  Thanks babe!  Although Derrick may not be thanking you!  The grappler kicks serious ass.  Did the 45 lb hub lift so big D could get it on video for me.  Jammed some Rollins, and overall a good training session even though my clean and jerks sucked balls.  I don’t want to jinx it cause’ we haven’t signed the lease yet, but it looks like Steve and I are getting our gym space!  Time to move Atlanta Barbell out of the basement and into a commercial facility!  More to come….