Monday, April 6, 2009

Monday - Apr. 6

I've starting to get back into training after a bit of a lay-off. I did train last week, but it was very sporadic at best. I was able to complete a 10-minute jerk set with the 24s @ 6 rpm on Friday which was nice.

Here is today's workout:

I lifted with my girlfriends brother who is going to play football at West Liberty College in West Virginia. Which explains the inclusion of incline bench into the workout. He did not do the 20 minute set, which I did later in the day.

Hang Clean
5 x 70 kg
5 x 80
5 x 90
5 x 100

Incline Bench
8 x 155 #
8 x 175
8 x 185
8 x 195

Pullups - 4 x 8 reps

2" DB Rows
8 x 105#
8 x 125
8 x 135

Axle Curls - 3 x 10 @ 45 kg
Skull Crushers - 3 x 10 @ 95 #

20 Minute 1-arm Long Cycle @ 32kg - 8 rpm

Rolling Thunder - 5 sets of 3 @ 185 #

1 comment:

Jason said...

Andrew do you by any chance do you develop programs/ coaching over the net ? if so please drop me a line burkey81@gmail.com. cheers Jason