January 29, 2007

January 29, 2007

band pushup - 12, 8
behind neck band pulldowns - 12, 12
X-band walk - 6 L/R
Core Performance Movement Prep

ball crunch - 6, 25 x 6
OHS - 45 x 5, 95 x 4, 135 x 3

Squat - (201 tempo) - 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 195 x 8

1/4 squat - (201 tempo) - 345 x 3, 355 x 3, 365 x 3

good morning - (201 tempo) - 105 x 10, 105 x 10,
(superset with full rest - 90 seconds)
hammer lunge - overhead - 10 x L/20, 10 x R/20

OHS- 95 x 10

45 minutes of foam rolling at night

Notes:
-New Rules of Lifting Strength II workout A
-Squats - low bar squats - I can definitely go up to at least 285
-1/4 squats - I can definitely go up to 375 at least
-Good mornings - 105 felt heavy for 10
-Hammer lunge - 10#'s was good, need to work on lunging backwards