7/19/08

Mobility:
SJ routine as per the usual, plus some other drills from the Amosov section

Variety day-
Total work was spread out throughout the day in several mini workouts

Warm-up:
3 rds of 10 jumping jacks and 10 push-ups
1 set of 10 pull-ups

Loaded clean:
2x5 at 32kg

Bent press:
2x1 at 32kg

One arm swing:
3x5 at 32kg

Push press:
3x5 at 32kg

-2 hr break-

Warm-up:
1 set of 10 pull-ups
2 rds of 10 jumping jacks and 10 push-ups
Joint mobility, face the wall squats and hip bridges

DL:
280x5, 250x5

-2 hr break-

Warm-up:
3 rds of 10 jumping jacks and 10 push-ups
1 set of 10 pull-ups

TGU:
5x1 at 24kg

COC:
Trainer- 3x3
#1- 2x3

-1 hr break-

Warm-up:
3x10 OHS with just the bar
1 set of 10 pull-ups

Sledge levering:
3x4

Saxon side bend:
3x3 with a 20lbs dumbbell