December 7, 2006

December 6, 2006
Rest

December 7, 2006
windmill - 50# KB - 3 L/R, 3 L/R
scap pushup - 15, 15
Dynamic warmup
Burgener WU - 45 x 1

Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 315 x1, 315 x 5, 385 x 0, 335 x 1, 315 x 2, 275 x 1, 135 x 12, 45 x 20

Romanian Deadlift -85 x 10, 105 x 10, 1155 x 10
(Superset with no rest - 90 seconds)
Static lunge - 65 x 10, 85 x 10, 95 x 10

Good Morning (222 tempo) - 65 x 10, 65 x 10
Incline reverse crunch - 10, 10

Jackie 0.5 - for time:
Row 500m @5 - 298W
25 x 45# thrusters
15 pullups

Tiime = 5:31

30 minutes SMR w/foam roller

Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt terrible today, I couldn't even get 385 off the ground, I'm not sure if it is because I was still sore from the heavy squats or because I haven't been sleeping as much this week as I should but it was CRAP!
-Jackie - Felt ok, I cut it to 1/2 so I wouldn't kill myself with pullups becuase I knew that Friday it would be weighted chins