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Old 03-16-2010, 07:13 PM   #12
stephan marcella
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Join Date: Nov 2007
Posts: 85
Default Tuesday 100316

Hoping to resume program of OTM next week....if knee pain subsides. The prehab/rehab, mobility, and stretching seems to be working.

Warm-Up:
500m Row (1:48 pace) + DROM + BB Complex 20kg (MCln + Press + GM)
Hang Pwr Cln + PJ: 95lb x 2 x 2, 145 x 2 x 2, 165 x 2 x 1, 185 x 2 x 1

Workout:
Pwr Cln&Jerk: 225 x 1 x 2, 235 x 1 x 3
Jerk (work on rack and speed) 185 x 2 x 3
Press: 165 x 5 x 3
Pull-ups: 10 x 3 OTM
Push-ups: 3 x max
Sit-ups (25lb OH): 3 x max

Roll out and stretch
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