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Sunday 7/12/09 Training – Test Day

warm-ups: foam roll, joint mobility, stretching, jumping rope, long cycle w/12’s, 16’s

1. long cycle: 20kg x 8,8,8,8,8 (40/5:00 – PR!)

2. deadlift: 190×5, 220×5, 245×5

3a. kb press: 20kg x 1,2,3,4; 24kg x 1,2,3; 28kg x 1,2

3b. pulldown: 120×10/3

4a. trap bar shrug: 175×10/3

4b. seated row: 120×10/3

I didn’t think a 10:00 set was going to happen today, so I decided to go for a 5:00 PR w/20’s. Old record was 38 and this was a steady 8 RPMs so I was happy with this.

This entry was posted on July 12, 2009 at 6:33 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Leave a comment

«
»

Sunday 7/12/09 Training – Test Day

warm-ups: foam roll, joint mobility, stretching, jumping rope, long cycle w/12’s, 16’s

1. long cycle: 20kg x 8,8,8,8,8 (40/5:00 – PR!)

2. deadlift: 190×5, 220×5, 245×5

3a. kb press: 20kg x 1+1, 2+2, 3+3,4+4; 24kg x 1+1, 2+2, 3+3; 28kg x 1+1, 2+2

3b. pulldown: 120×10/3

4a. trap bar shrug: 175×10/3

4b. seated row: 120×10/3

I didn’t think a 10:00 set was going to happen today, so I decided to go for a 5:00 PR w/20’s. Old record was 38 and this was a steady 8 RPMs so I was happy with this.

This entry was posted on July 12, 2009 at 6:26 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Leave a comment