Fitness notes - at last!

Monday 21 May 12 

45 min., 96kg

Flail 1 min x hand x vector x 3 
Heavy 150  5 closes
CoC1.5  5 closes
CoC 2  3 reps !close LH, 1 close 2 reps RH
CoC 1.5  6 closes
Heavy 150 10 closes 

Hula 2 min x 6 (between crush reps)
52kg FSQ 2" bar 15 x 3
52 kg Press 2" bar 12, 14, 16
52kg Rag row 2" bar 12, 15, 16
52kg Rag shrug 2" bar 12, 12, 15 

++++++++++++

Tuesday 22 May 12 A.M.

96kg, 25 min. 

2" bar curl 6, 6, 6 x 52kg 
2" bar press 10, 12, 12 x 52kg
2" bell press (two-hand) tri press 15, 20, 20 x 28kg

Tuesday 22 May 12 P.M.

96kg, 25 min. 

Hula 5 mins x 3
Wall sit 1.25 min x 3
Neck lifts 15, 18, 20 @ 5kg, 7.5kg, 10kg
Plate pinch 10kg x 30 sec. 

+++++++++++++

Thursday 24 May 12 p.m.

97kg, 45 min.

 Stool incline pushups 25, 25, 30
Wall sit 1.25 min. x 4 
1" wrist roll ext/flex 2x x 3 
2" db press 12, 15, 15 @ 
Hula 2 min. x 4 

+++++++++++++

Saturday 26 May 12

97kg, 30 min. 

Tripod (headstand) extensions 3 x 3
Chest expander rows 15 x 3
Supine row ups 15 x 3
Neck bridge ~1 min. x 3
Ab wheel 15, 15
Rope holds to failure x 3

+++++++++++++

Tuesday 29 May 2012

98kg 

20-25 min ski machine 

+++++++++++++

Wednesday 30 May 2012

99kg, 40 min.

Hula 10 min  

Jump rope 250, 200, 150 skips  

Neck flex 15, 15, 20 @ 7.5, 9.5, 9.5kg 

Ab wheel 15, 15