3/5/12

Monday - AM - DL moderate + Jerk intense + LP2 (using Prowler), Noon - gymnastics stamina

AM

A. Deadlift @ 11X1 - 60% RM, 2 reps x 10 sets, 60 sec - SPEED

B. Squat Clean. Split Jerk, 1.3 x 5 sets, 5 min

C. 3 sets ALL OUT:

15 Clean and Jerk - 95lb

Prowler 30 sec @ 90lbs

Rest 10 min

A. @ 260# felt good

B. 205, 215, 225, 235, 240 (1.2)

Jerk all felt terrible, only got 2 reps @ 240. Clean felt easy

C. All sets complete under 1:15

Noon

Chest to bar Chin-ups, 10 unbroken per min for 10 mins - focus on speed

+

Ring Dips, 15 unbroken per min for 5 mins

+

GH Sit-ups, 25 reps x 5 sets, 1 min

All complete and felt good except the GH Sit Ups. Felt the fatigue coming early so I did 25 then 6 sets of 15, then a set of 10 to get 125 total. Took about 60-90 sec b/w sets. Need LOTS of improving here.