5/1/2010
Static stretching
5x5 muscle ups on assistance machine w/ 40lbs
4x5 snatch at 95lbs + 10 push ups w/ raised legs
2x5 thruster at 115lbs
3x10 lunges at 115 lbs
after each set of the thrusters and lunges was 5 dead hangs
5/5/2010
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
25,30,35,40,45lbs
the last round was so difficult. if the weights are chosed properly this workout is difficult
20 min on the bike doing random hills at level 14