Wednesday – 9/10/08

am
mobility, cardio-15 min.

pm
1. bench press: 155×3, 175×3, 195×3
2. dips: 3×10
3. grappler row: 1×12, 1×10, 1×8, 1×6, 1×15
4a. snatch w/16kg – 80/4:00
4b. 1-arm long cycle w/16kg – 48/4:00
*went from snatch to 1-arm long cycle without setting bell down. Switched on the minute or at 30 sec. kept going the 8:00 and was sweating like crazy at the end. This was a pretty fast pace for me, as typically I work around 12-14 RPM snatch and 8-10 RPM 1-arm long cycle. Good conditioning.
**before bed – holosync 1 hour…
Congrats to Malcom on his sweet 520 lb 3-board tonight too. Long time coming PR for him.