September 9, 2009
DL x 10 @ 150% X BW +
Bench Press ("BP") X 6 - 10 @ 100% X BW (minimum)
5 Rounds (maximum 1 minute rest between rounds)
500M row
20+ minutes of aerobic exercise
DL 280# 10, 8, 8, 8, 7
BP 250# X 2, 230# X 4, 225# X 4, 205# X 6, 6
500M - 1:48.9 (the DLs take the fire out of the legs, guaranteed).
20 minutes of eliptical and bike.
After a few days of workouts of getting my ass handed to me it was nice to go back to a movement where there has been some success/progress. Over the next few weeks I'm going to try to focus on increasing shoulder and hip flexibility. My lack of depth on the OHS indicates that this is an area requiring more attention. So be it.
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