July 19, 2009

Home on travel lockdown until well after the baby is born. Am very much looking forward to getting a consistent routine established for the next month (or at least 3 weeks!)

4 min rowing

5 minute SMF/foam-roller

10 minute joint mobility

Warm-up:

Bench press 135*5, Squat and lunge variations, push-up variations, Deadlift 225*5

1A: Bench press

5 sets * 5 reps @ 200, 180, 180, 180, 180

1B: Deadlifts

5 sets * 5 reps @ 300, 270, 270, 270, 270

2: KB Snatch Tabata Interval

8*20 sec on/10 sec off @ 40# KB

Rotator Cuff Rehab

5 min cool-down