Monday 080609
21-15-9 reps of:
Left arm dumbbell snatch (Men 40 lbs, Women 25 lbs)
Right arm dumbbell snatch (Men 40 lbs, Women 25 lbs)
Hanging dumbbell squat clean and jerk (Men 40 lbs each, Women 25 lbs each)
Post time to responses.
21-15-9 reps of:
Left arm dumbbell snatch (Men 40 lbs, Women 25 lbs)
Right arm dumbbell snatch (Men 40 lbs, Women 25 lbs)
Hanging dumbbell squat clean and jerk (Men 40 lbs each, Women 25 lbs each)
Post time to responses.
21-15-9 reps of:
Left arm dumbbell snatch (Men 40 lbs Women 25 lbs)
Right arm dumbbell snatch (Men 40 lbs, Women 25 lbs)
Hanging dumbbell squat clean and jerk (Men 40 lbs each, Women 25 lbs each)
As Rx’d
Time: 21:58
52/m/190
Did CFWUx3
Did OHS
10×45 lbs.
10×45 lbs.
Did SDLHP
25×45 lbs.
25×45 lbs.
Did Shoulder press
8×75 lbs.
10×75 lbs. (last 3 were push press)
Did Deadlift
10×185 lbs.
Did squat cleans
75-85-95-95-105-115-115
Did back squat
5×115 lbs.
3×145 lbs.
1×165 lbs.
Did dumbbell shoulder press
10x20lb. dumbells
Treadmill 5K 0%
20:51
21-15-9 reps of:
L- DB snatch w/ 20 lbs.
R- DB snatch w/ 20 lbs.
Hang DB squat clean + jerk w/ 20 lbs.
time: 19:50
then rowed 500m for time: 1:36.4
glad tommorow is a rest day for me, after this and yesterday’s race my legs are trashed! See everybody on Wednesday.
Tonight was a real thigh burner. Quadzilla’s hamhocks were fed a nice healthy mega-dose of lactic acid.
21-15-9 reps of:
Left arm dumbbell snatch (Men 40 lbs, Women 25 lbs)
Right arm dumbbell snatch (Men 40 lbs, Women 25 lbs)
Hanging dumbbell squat clean and jerk (Men 40 lbs each, Women 25 lbs each)
Subbed 15lb Dumbbells
Time: 32:12