January 8, 2007

January 8, 2007

Row@5 - 500m 1:45
band dislocates - 5, 4, 5
external rotation -20 x 4, 20 x 4
wrist extension - 20 x 4, 20 x 4
pushup plus -4, 4

OHS - 45 x 5
Squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 225 x 4, 225 x 4, 225 x 4, 135 x 12
1/4 squat - 225 x 3, 275 x 3,295 x 3, 315 x 3
good morning - 65 x 12, 65 x 12, 65 x 12
superset with no rest
hammer lunge - overhead - 5 x R/24, 5 x L/24, 5 x R/24
swiss-ball crunch - 15, 15, 15

Row@5 - 500m - 2:06

Notes:
-New Rules of Lifting Strenght II workout A
-I forgot the workout sheet so the reps and sets for the good morning and lunge are messed up.
-Squats - Olympic style squats, I can definitley go up in weight but I didn't want to make the mistake I made with Strength I and go to my max weights right off the bat.
-1/4 squats - 315 was still really really easy I can definitely go up a bit