Thurs jan 6th 2011
MAF
Feelgood shoulder circuit X2
DE pulls- 495X7 singles. Some with belt, some without. Nothing groundbreaking, back was pretty mangled and speed was sub-par.
Bench- 135X10, 225X5, 275X3, 315X1, 355X1, 375X1, 400X1PR, 405X1PR, 315X5 drop 225X5 drop 135X5. Finally got the 4 plate monkey off my back.
T-bar rows- 3plates X15, 4plates X15, 4 plates X15, 4plates X15
DB military-75X10 X4 sets
Battle ropes X 3 rounds @ 40sec500m row- 1:28.7
Good sesh
Sat Jan 8th 2011
Events
Axle- (clean and press each rep) worked up to 270X4, 270X4, 300X1, 300X1, 300X1 (singles were intended to feel a bit more weight while making a few adjustments in my clean process)
Farmers- 230X60', 300X60',350X60' (all sets had turn at 30', 350 was drop turn) final set started as 350X45' drop to 300Xfinish course.
Stones- 300X5 to 56" X2sets, 350 to 56", 385 to 56", 350 to 60", 410 to 56"PR
Stones felt good, it was fun to drill some heavy singles on stones after the planned work was complete
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