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

Saturday, November 30, 2013

4 Weeks to Sheik




Getting down with a new program. Looks like a 4 Week Sheiko #29. Dropping in a bit of hypertrophy training for this cycle. Ok Patty, we are off and lifting again.  StrongFirst cert coming this is a good opportunity for short cycle.

Wk1,D1
Warm up
Jumping jax 100 - yep people look at you funny, not sure why ... this is a foundational exercise :)

Bench sets
1x5 @ 45
2x4 @55
2x3 @65
5x3 @75

Squat sets
5x1 @75
5x2 @95
5x3 @115

Bench sets
5x1 @50
5x2 @60
4x4@70

Good mornings w/bar @45
Reverse crunches on bench - slow and steady for Dragon Flag someday

Accessory
10, 8, 6, 4, 2
T push up
Around the World (30# KB)
Snatch R/L
KB Swing

Dry sauna 30 minutes today. Shower and LUNCH!! Big burger and sweet potato fries ... I'll take it.

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