December 14, 2006

December 14, 2006
X band walk - 6L/R
scap pushup - 15
Dynamic warmup
Burgener WU - 45 x 1

BW = 199

Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 6, 300 x 1, 245 x 6, 320 x 1, 135 x 4, suticase deadlift - 45 x 20

Romanian Deadlift - 115 x 8, 115 x 8, 115 x 4
(Superset with no rest - 90 seconds)
Static lunge - 95 x 10, 10, 10

Good Morning (222 tempo) - 45 x 10, 45 x 10
Incline reverse crunch - 10, 10

Row @ 5 -Energy System Development
5 min warmup - 1117m/145W
1 min - 291m/319W
2 min - 455m/153W
1 min - 268m/250W
2 min - 404m/107W
1 min - 288m/310W
2 min - 391m/97W
5 min cooldown - 1079m/130W

Total Distance - 4292m / 149W

Stretch - hamstrings
Shoulder dislocates - 5, 5, 5

Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt terrible today, I must have tweaked my back during the squat workout because today was just terrible...pretty discouraging copnsidering my first week I pulled a PR! ugh
-Row - Not as terrible as I thought it was going to be didn't feel horribly wasted at the end.