Day: October 7, 2013

All Lifting

Went over to Kevin’s at 7pm. Legs are still pretty sore from the last few days. Warmed up with a quick 500m row.

Cleans

Off blocks set at the knee.

  • Warm-up with empty bar 45# position work
  • 2 x 3 x 95#
  • 2 x 3 x 115#
  • 3 x 155#
  • 3 x 175#
  • 3 x 205#

Back Squats

  • 5 x 135#
  • 5 x 185#
  • 3 x 225#
  • 3 x 255#
  • 1 x 275#
  • 1 x 295#
  • 1 x 315#
  • 1 x 325#
  • 3 x 5 x 245#

Jerk Lockouts

  • 2 x 135#
  • 2 x 185#
  • 2 x 205#
  • 2 x 225#

Split Jerks

  • 2 x 125#
  • 2 x 135#
  • 2 x 155#
  • 2 x 185#
  • 2 x 205#

Incline Bench Press

  • 5 x 95#
  • 5 x 125#
  • 5 x 135#
  • 5 x 137.5#

Good Mornings

  • 5 x 155#
  • 5 x 155#
  • 5 x 175#

Incline Bench Press w/ Earthquake Bar

  • 5 x 70# (35# KB on each side)
  • 4 x 100# (35# and 15# KB on each side)
  • 5 x 90# (35# and 10# KB on each side)