October 12, 2006

October 12, 2006
Row w/ damper @10 - 500m - 1:31 (PR!!!!@@@@#$@#$!)
Dynamic warmup
X-band walks - 6 L/R, 6 L/R

Front squat - 45 x 5, 95 x 4, 135 x 3, 135 x 5, 135 x 5, 95 x 10, 115 x 10
superset with full rest (60 sec)
Snatch-grip deadlift - 45 x 5, 95 x 4, 135 x 3, 135 x 5, 155 x 5, 135 x 10, 135 x 10

Bulgarian split squat - 17.5 x 10, 20 x 10, 20 x 10, 20 x 10
superset with full rest (60 sec)
Step-up - 30 x 10, 30 x 10, 30 x 10, 30 x 10

Reverse Crunch on incline - 15, 15, 15

Notes:
-Row felt AWESOME! I still tapered off after one minute and was unable to keep my pace but I still broke my old PR by 3 seconds!!
-Workout is Hypertrophy Phase I -Workout B from The New Rules of Lifting book, my goal for the next few months is to do this workout 2-3 times a week and then do Crossfit work 3 times a week.
-Front squats - did the wrong rep range to begin with and I realized this after 2 sets so we finsihed with 2 sets of the right rep range.
-Snatch-grip Deadlift - most likely could have gone up al reps felt really good. Focused on keeping a big chest and back arched.