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Old 09-18-2013, 01:59 AM   #440
David Boyle
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Join Date: Mar 2009
Location: Oahu/Hawaii
Posts: 663


Front Squat
290lbs x 3
290lbx x 3
290lbs x 3
*kept leaning awfully forward on these. I worked my abodominasl pretty hard yesterday...maybe this was why??

Power Snatch + Hang Snatch (hip) x 1
155lbs (missed hang)
165lbs (missed hang)
165lbs (missed hang)
175lbs (missed hang)
175lbs (missed/missed)

100m sprints x 5
200m sprints x 3
*felt great...actually felt fucking bad kick on the 200's are getting better.

Arm workout
Barbell curls superset with skull crushers
4 sets of 10 to 12 reps
Alternate dumbbell curls superset with pushdowns
4 sets of 10 to 12 reps
Seated incline curls superset with kneeling rope extensions
4 sets of 10 to 12 reps
Concentration curls superset with one-arm tricep kick backs
4 sets of 10 to 12 reps
Bench Dips - 2 sets of 26 reps

AB workout
Roman Chair Crunches x 2 x 12 (3 sec hold)
Hanging Knee Raises x 2 x 10 (3 sec hold)
Decline Alternating Situps x 2 x 10 (3 sec hold)
"One must try everyday to expand one's limits."
~Mas Oyama~
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