Monday, February 21, 2011

Monday - Feb. 21

Dynamic Warm-up
Jump Rope 2 minutes

Axle Clean + Jerk
2 x 55, 75, 95, 105, 115kg
4 single high pulls at 125kg

Axle continental Clean + Jerk
2 x 95, 105, 115kg
1 x 125kg
1 x 135kg

Bench Press
5 x 135, 185#
3 x 210 (70%)
3 x 240 (80%)
9 x 270 (90%)

Pullup
5 x 12, 24 kg
3 x 32, 36kg
2.75 x 40kg

15 minutes (EDT)
30 degree incline DB Press @ 90#
- 7 sets of 5
4" Rack Ball Pullups
- 7 sets of 5

4" Pinch block sled pulls
-prowler + 90, 180# x 3, 230# x 4

Anvil walks
126#
146#
166#
176#
Stand and hold 2 x 176#

2 comments:

climber511 said...

4" Pinch block sled pulls
-prowler + 90, 180# x 3, 230# x 4

How is this? On the rubber floor or outside?

optraining said...

It hurts, but I think I'm getting use to the pain. It was inside on the rubber flooring. Depending on the weight used at the Arnold, this could turn into a sprint event.