Monday, 2011.11.28
96kg, 40 min.
Hula hoop: 1-2 min. x 4
Flail: ~1 min. x 4
Ab wheel: 15, 18, 18
Neck harness: 30, 40, 50 (all four vectors)
Grip crushing:
Heavy 150: 6 closes
CoC #1.5: 6 closes
CoC #2: 3/3, 3/3
[1 close r.h., very near close l.h.]
CoC #1.5: 6 closes r.h., 6 reps l.h.
CoC #1.5: 20 sec. negative
Heavy 150: 30 sec. negative
GOALS: SQ 405 lbs, DL 485 lbs, BP 315 lbs, CoC #3 for reps
SQ = back squat, FSQ = front squat, OSQ = overhead squat, HSQ = hack squat, BSQ = Bulgarian squat, JSQ = Jefferson squat, ZSQ = Zercher squat, GSQ = goblet squat;
DL = deadlift, SDL = snatch deadlift, RDL = Romanian deadlift;
(D/I)BP = (decline/incline) bench press, PU = pullup, MP = military press, CL(J) = clean (and jerk), SN = snatch;
bb = barbell, db = dumbbell, kb = kettlebell, mb = medicine ball &c.
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