When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Monday, February 27, 2012

Push ;)


The promise of snow ;). Yeah!

Warm-up
Range of Motion
Mobility - lats/shoulders
Run200 x3

Strength 9am
Bench press
3x10 @ 55# + chains on the 45 seconds

3 RNDS
8 close grip bench press @ 45#
8 DB push w/green band
8 pull ups (strict)
8 KB row each side

Work 12pm
Hang power clean - 1 every 30 sec for 5 min - tougher per set (55,65,75,85,95)
KB Russian power swing 44kg x 21; rest 1 min x 3
Ring dip practice - 10 min
 
Rest 4 hours
Cycle - Endurance

Macro-nutrient

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