Catalyst Athletics Forums - View Single Post - Derek's Mass Gain Manifesto and Milestone Log

Derek Simonds · 03-15-2009, 06:58 AM

Sunday March 15

D W/U
Hammer Routine

BS 45 X5, 95 X 5, 135 X 5, 185 X 2, 215 X 5 X 3

Bench 45 X 5, 135 X 5, 185 X 5 X 3
Row 135 X 5 X 2, 155 X 5 X 3

Met-Con
9, 15, 21 KB Swings with 24 KG KB
40 Meter 20 LB Med Ball Throw and Chase, this is between the swings and burpees so you make 2 trips per round.
15, 12, 9 Burpees

8:04 and I was nicely smoked.

I might be a total puss with the weight I am moving on the bench but by gawd my technique is coming along nicely. This morning was the first time I felt like I had all the pieces in place. Now to get stronger!

03-15-2009, 06:58 AM	#1021
Derek Simonds Senior Member Join Date: Nov 2006 Location: Deland, FL Posts: 4,232	Sunday March 15 D W/U Hammer Routine BS 45 X5, 95 X 5, 135 X 5, 185 X 2, 215 X 5 X 3 Bench 45 X 5, 135 X 5, 185 X 5 X 3 Row 135 X 5 X 2, 155 X 5 X 3 Met-Con 9, 15, 21 KB Swings with 24 KG KB 40 Meter 20 LB Med Ball Throw and Chase, this is between the swings and burpees so you make 2 trips per round. 15, 12, 9 Burpees 8:04 and I was nicely smoked. I might be a total puss with the weight I am moving on the bench but by gawd my technique is coming along nicely. This morning was the first time I felt like I had all the pieces in place. Now to get stronger! __________________ 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/