12/16/2010

First time this year training in the snow. Brilliant!

Aight - Max Effort Lower - High Volume week 3

Long dynamic warmup

Snatch Grip Deadlift 5 x 1
135 x 5, 5
225 x 3
275 x 3
315 x 3
365 x 3
385 x 1
395 x 1
415 x 1
425 x 1 Belt on
435 x 1
445 x 1
455 x 1 Reps were slow today. Good form though. Could have creeped out some more weight but didn't want to break my form. aka I was being a bitch.

Pistol Squats 4 x 8 - deep - had to elevate my right heel to get depth.
BW x 8/leg
10lbs x 8/leg
25lbs x 8/leg
45lbs x 8/leg - can't believe this I used to suck at these.

SS w/Gray Cook Half Kneeling Lift 4 x 10/leg

Met-con

95lb power snatch x 10 / 5x rack rope climbs / 20 BW Squats - 5 rounds for time - 9:55

Shoulder Extension prolonged stretch. 3 min. Must have been good my arms went numb pretty fast.

One more exam baby...