10-21-09

AM workout:
Yoga/SI rehab
Machine circuit- Bench press, bicep curl, leg press 8,7,6 reps

PM workout:
Snatch: 4 mins @ 24 kg; 30L/30R

10-20-09

TGU (warm up): 2x3 @ 16 kg (ea side)

LC: 69 reps; 2x24 kg
Chins: 25 reps

10-14-09

Jerk: 81 reps @ 2x 24 kg (Shaftastic Protocol)
Swings: 50 reps @ 2x24 kg
GTG Chins

Bench: 5x135, 3x5 @ 190
TB Dead: 5x135; 3x5 @ 225
Chin: 3x8 @ 20 lbs

10-12-09

Snatch: 80 reps @ 24 kg; switch every 10 reps
Hold/Press: 3x5 @ 24 kg; 5 sec rack hold then press/OH hold for 5 sec
Chins: 10 reps nonstop; dead hang hold for 3 sec

10-09-09

Swing: 25/25
Snatch: 25/25
Swing: 25/25

Chins: 20
PU: 20

10-08-09

Jerks: 71 reps @ 2x24 kg (Shaftastic protocol)
Swings: 25R/25L; 50 reps @ 24 kg

10-7-09

Had to squeeze in a quick workout in between 2 midterms so this was done in approximately 40 mins.

Bench: 5x135, 3x5 @ 185
Dead: 5x135, 5x225, 3x315, 3x405, 2x10 @ 225
Chins: 20 reps at BW