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Steve Rogers · 05-30-2008, 05:23 AM

05:20 @Home

Warm-up

Power Clean - 45*10, 115*8, 115*6, 115*4

Shoulder Press - 45*10, 75*8, 75*6, 75*4

Front Squat - 45*10, 95*8, 95*6, 95*4

Lying External Rotation - Left 11*30, Right 11*30

NB. All weights in pounds. Inspired by Dan John's "Rapid Ascent" program, though I'm using a rack for the SP and FS. Poor flexibility is limiting depth on the FS, so I'll keep it at 95 until it improves. Work sets on 2 minute intervals.

05-30-2008, 05:23 AM	#28
Steve Rogers Member Join Date: Apr 2008 Location: Lyons, CO Posts: 222	2008-05-30 05:20 @Home Warm-up Power Clean - 4510, 1158, 1156, 1154 Shoulder Press - 4510, 758, 756, 754 Front Squat - 4510, 958, 956, 954 Lying External Rotation - Left 1130, Right 1130 NB. All weights in pounds. Inspired by Dan John's "Rapid Ascent" program, though I'm using a rack for the SP and FS. Poor flexibility is limiting depth on the FS, so I'll keep it at 95 until it improves. Work sets on 2 minute intervals.