December 4, 2006

December 4, 2006
Dynamic warmup
X band walk - 6L/R
Scap Pushup - 20, 15
Windmill - 3L/R, 3L/R

BW = 196

Squat - 301 tempo - 180 seconds rest on working sets - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 280 x 1, 280 x 6, 315 x 1, 285 x 5, 315 x 1, 205 x 10, 155 x 20

Bulgarian split squat - 15, 15, 15
super set with 0 rest
Stepup - but I subbed with overhead Hammer lunge - L x 5 x 15, R x 5 x 15, L x 5 X 20

back extension - 10, 10 at 222 tempo
swiss ball crunch - 10, 10 at 222 tempo

Tabata Row @5 - 94m/291W, 96m/310W, 98m/329W, 96m/310W, 95m/300W, 97m/319W, 86m/223W, 99m/340W

Total of 765m @ 306 Average W

Notes:
-Workout is Strength I Workout A from The New Rules of Lifting book
-squat - Back felt pretty tight after the first 6, not too happy with my weights
-Hammer lunges - very tough especially lunging backward
-Row - Not a great showing.