Wednesday 12/19/07 – Max Effort Bench Press

7pm

1. 3-board bench press – 135×5, 185×3, 225×1, 245×1, miss – 275, 225x3x2

2. double kb jerks w/24kg – 12 in 2 min.; w/16kg – 18 in 3 min.

3. grappler rows – 1×10, 3×8

4. lat pulldown – 3×10

5. sit up w/45lb plate – 4×8

6. hub lift – 35×1+1×2

Done.  Derek made a nice 385 3-board and had a good push on 405.  This dude’s a beast, watch out Malcom!!  Gonna’ try to get up and do some conditioning tomorrow a.m.