1-6-11 Training

squat: 205×3, 230×3, 260×3

rack pull: 215×3, 250×3, 280×3

ghr: 3×8

pulldown abs: 3×10

1/2/11 & 1/3/11 Training

Sunday 1/2/11

long cycle: 20kg x 5,5,5 (15/3:00)

jerk: 16kg x 6,6,6 (18/3:00)

squat: 115x10x3

pull-ups: 26 reps

med ball abs: toe touch x 15, 12, 10; russian twist x 15, 12, 10

1/3/11

bench press: 145×3, 170×3, 190×3

floor press: 185x3x2

bent over row: 155×3, 185×3, 205×3

pulldown: 3×10

snatch: 16kg x 38+38/5:00

pushdowns & curls x 3 sets