[Allen Yeh]

November 11, 2009
bw = 188

1. Warmup
Defranco Simple Six and Agile eight - 5:30min/8:45min respectively

2. Strength
Burgener warmup - 45 x 1
snatch + OHS + BS - 45 x 3, 95 x 2

oly back squat- 95 x 8, 145 x 5, 165 x 5, 185 x 8
wall ankle mobility - 8, 8
(superset with no rest - 3 minutes)

bench press - 45 x 8, 95 x 5, 145 x 5, 165 x 5, 185 x 7
db back extension - 15 x 12, 15 x 8, 15 x 8
(superset with full rest - 1 minute)

Kroc DB row - 30 x 12L/R, 80 x 21L, 80 x 17R
lateral DB raise - 25 x 10, 25 x 8, 25 x 5
(superset with full rest - 0:45)

seated leg curl - 95 x 12, 95 x 8, 95 x 8
barbell rollout - 95 x 8, 95 x 6, 95 x 8

Notes:

Notes:
-5/3/1 week 1 - reduced loads back a couple of months
-bs - this felt awful, butt winked a few times, quit while I was ahead
-bench press - 185 for 7??? UGH
-Kroc Rows - 80 for 21 on the left and 17 on the right? sweet!