November 30, 2006

November 30, 2006
Dynamic warmup
X-band walk - 6 L/R
scap pushup - 20
windmill - 50# KB - 5 L/R
Deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 6, 345 x 1, 315 x 6, 385 x 1(PR!), 225 x 7(12), 135 x 15

Romanian Deadlift -45 x 10, 65 x 10, 65 x 10
(Superset with no rest - 90 seconds)
Static lunge - 45 x 10, 45 x 10, 45 x 10

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

Rounds in 10 minutes of:
20 Buellers
100m farmers walk w/ 2 50# KB's

3 Rounds

Notes:
-Workout is Strength I Workout C from The New Rules of Lifting book
-Deadlift - Felt awesome! PR of 385! @190-195 lbs!