View Single Post
Old 03-29-2009, 01:03 PM   #1030
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

March 29 Sunday

RKC Armbar + TGU 6 minutes
2 Hammer Shoulder Routine
D W/U
B W/U

PC 45 X 5, 95 X 3, 115 X 3, 125 X 3, 135 X 3, 145 X 3, 155 X 3

Rack Pulls below knee 45 X 5, 135 X 5, 225 X 5, 315 X 5, 415 x 3, 465 x 1, 315 x 4

Pistols 3, 3, 3
Russian Twist on B/E 20 LB Med Ball 20, 20, 20

Press + DJ lockout 45 X 5, 75 X 5, 95 X 5, 105 X 5, 115 X 4
P/U 5, 4, 3, 2, 1

Met-Con

2 minutes of each the following no rest other than to change spots

16 KG KB Snatch
20 LB Med Ball Slams
Row

Ended up with

40 Snatches
45 Slams
535 M's

My row was toast by the time I got there. Fairly taxing little 6 minutes. I felt like I had more in me on the pulls but just couldn't get the weight moving the way I wanted to. PC's felt great and I anticipate a BW PC in the next month or so. Press has been one of my great weaknesses in lifting and I have been pressing twice a week for a while now. I am going to test my 1 RM on the press in 2 weeks and see how I have progressed.

There is not a part of my body that isn't sore right now so I think the tweaks I made to our program were effective.

If you didn't see my other post here is a link to Jr's meet yesterday it was awesome!

http://www.youtube.com/watch?v=Hton-3Xx_4Q
__________________
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