LC: 8 mins @ 2x16 kg; 5 rpm
Press: 1x6 @ 32kg
Row: 1x10 @ 32kg

LC: 8 mins @ 2x16 kg; 5 rpm
Press: 1x6 @ 32kg
Row: 1x10 @ 32kg

LC: 3 mins @ 2x24kg; 5 rpm
LC: 3 mins @ 2x16kg; 6 rpm
OAJ: 2 mins @ 32kg; 10 rpm; switch every 5 reps

LC: 5 mins @ 2x16kg; 8 rpm
Pushups: 10 reps, slow count
Chins: 10 reps, slow count

LC: 7 mins @ 2x16kg; 5 rpm
Press: 1x4 @ 32kg
Row: 1x10 @ 32kg

12/11/09

Club warmup
LC: 3 min @ 2x24kg; 5 rpm
LC: 5 mins @ 2x16 kg; 5 rpm
Chins: 10 reps
Stretch

12/10/09

Club warmup
LC: 3 mins @ 2X24kg; 5 rpm
LC: 3 mins @ 2x16kg; 5 rpm
Stretching

Mainly working on form.