Jan 21, 2012

Felt terrible today so did a bit of a longer warm-up to get moving.  

SMR/Jump Rope/Dynamic Warm-up 25 min

box Jumps

2 sets * 3 reps @ 36"

Double KB Swings

2 sets * 10 reps @40# KBs

1. Deadlift

Warm-up 7 reps @ 135#

5 reps @ 190#

3 reps @ 215#

7 reps @ 240#

2a. Military Press

5 reps @ 90#

3 reps @ 100#

6 reps @ 115#

2b. Chin-ups

8, 8, 7, 6, 5, 4 @ BW

3. Dips

5 sets * 10, 8, 6, 6, 6

4. Hanging leg raise

2 sets * 5 reps then grip gave out.