View Single Post
Old 03-08-2009, 08:47 AM   #1016
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

A little video from yesterday, highlights are Laney setting a new world record for p/u's, me doing TGU's with her as weight then some video shot by Delaney from the workout. Monique shot a lot more video so there will be a less hurkey jerky video up over their site!

http://www.youtube.com/watch?v=Iz8ZJYimQEM

March 8 Sunday

RKC Armbar + TGU's first time I have lost an RKC Armbar, just dropped it.
D W/U
B W/U
Some hammer work

PC + FS 61 X 5, 95 X 3, 115 X 3, 125 X 3, 135 X 3, 145 X 3, 155 X 3

Push Press 45 X 5, 95 X 5, 115 X 5 125 X 5, 135 X 4, 145 X 2

1 Arm DB Floor Press 40 X 8, 45 X 8, 50 X 8 X 2
P/U's 5, 6, 7, 3

Met-Con
3 Man rotation, 6 rotations total
1 man 30 seconds sledge work
1 man 30 seconds sprint around house
1 man 30 seconds rest

I was absolutely smoked this morning from yesterdays workout. I was not explosive at all. Still felt pretty good to be moving. Met-Con was great. I am really enjoying the sledge and hammer work, I think it is doing lots of good stuff for my shoulders.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote