Monday 12/31/07 – Max Effort Squat/Deadlift

445-535am

BW – 208 lbs

joint mobility

cardio – 15 min. run, 5 min. walk

heavy bag – strikes, uke strikes and kicks from jumonji and ichimonji, hanbo strikes from kata yabre and munen muso, leaping and jumping drills, speed bag and double ended bag work to finish

kettlebell snatches w/24kg – 18+18 (3 min)

7-8pm

mobility

1. low box squat – 95×5, 135×3, 185×3, 225×2, 275×1, 315×1

2. good morning – 135×5, 185×5, 225×5

3. stone lift – pressed the little one and shouldered the big one twice

4. ghr – 1×10, 2×8

5. grappler – 1×10, 2×8

6. reverse sit up – 2×8

7. grappler shrug – 1×15, 1×20

8. neck harness – 2×12

Happy New Year!  Malcom was back tonight (and BTW Derrick, he didn’t buy it that you had family in town, he thinks you missed cause’ you’re still hung over from the UCONN/Wake game!!).  Good workout tonight, low box squats are tough, specially’ without my magic gear.  Time to go drink some beer and get ready for the big 2008…