First day back after multiple days off do to being sick all weekend. Still not 100% but workout went well.
Monday, Jan 4th 2010
Prep: Lots of Z-health, Pumps
12kg Windmills x 5/5
Supersets: 5sets of each. Short rest
1a)Double 24kg DL x 8reps
2a)Pushups x 8reps
1b)24kg Goblet Squats x 5reps
2b)24kg 1h Rows x 5/5reps
Frog jumps x 20reps
Thursday, Dec 31st
12kg Windmills x 6/6reps
Circuit: 4sets (:45sec work, :15sec rest)
32kg DL
24kg Clean&Front Squat (switched arms each set)
Double 16kg See-Saw Press
Wednesday, Dec 30th
Prep:Z, Pumps
16kg Halos x 8/8
16kg Armbar + TGU + Windmill x 2/2
16kg Goblet Squat x 5 (prying hips out)
Double Clean&FSQ + Pull ups Ladder: matched pullups w/ squats
(2)20kg 3sets x (1,2,3) + Pull ups
Circuit: 3sets, (30sec rest)
24kg 1h Swings x 10/10reps
Burpee's x 10reps
16kg Figure 8 holds x 10/10reps
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