20090501 – 07h00 – Workers day

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JM & Warmup10

2H-SW…10…20…30…40…50

Up a weight. 2H-SW x10, SW(L) x10, SW(R) x10

repeat with x8, then x6, then x4 of each

Up a weight…repeat again

 

Sumo deadlifts (heavy). 10 sets of 10 reps. Then 5 sets of 10 reps (L), and 5 sets of 10 reps (R).

 

Skiing

 

Tension drills. Strict hard-style Presses.

Up a weight: Slow descent. 5 on each arm. 2 sets

Repeat BU-style 3 reps each arm. 1set

1-L version: repeat as above using 3 rep sets

Up a weight. Normal 2-L Presses.

 

Slow Pushups: 1 hand on a KB, other on the floor. 3 counts down, 3 counts hold, 3 counts up again

3 reps. Widen hands…2reps…widen…1 rep. Switch hands and repeat.

 

JW bridge to finish.