12/17/2010

Last day of High Volume week 3.

Dynamic Effort Upper

Dynamic Warmup

Barbell Push Jerk from rack 2 x 2 @ 80% of max 2 x 1 @ 90% of max
95 x 5
135 x 3
155 x 2
185 x 2
205 x 2
230 x 2
230 x 2
260 x 1 - belt on
270 x 1 - was supposed to stay at 260 but felt nice and light so i went up a touch

Weighted Dip 5 x 10
BW x 5, 5
45lbs x 10
70 x 10
90 x 10
100 x 10
80 x 10

SS w/Weighted Pullup 5 x 10
BW x 10
25 x 10
35 x 10
45 x 10
35 x 10

Ring Ab Saw 3 x 15
DB 1h Reverse Preacher curl 3 x 12-8 @ 30lbs
Ring 1h reach and row 3 x 12/side

Banded Hip Flexor stretch x 2-3min/leg