Workout: Power Endurance
Row 5 min @ easy pace  Foam Roll, ASLR, T-Spine, and Ankle mobility drills
Dynamic ROM
"Big 55" (Variant):
Bench Press @ 165#
Goblet Squat @ 32kg
KB Swings @ 48kg
Burpee +
Deadlift @ 225#
10-9-8-7-6-5-4-3-2-1 reps of each for time
*completed in 19:40

Oct 16, 2009

Workout : ETK (light)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

(Clean & Press Ladder) / (Pull-up ladder)
(2/ 3/ 5) / (2/ 3/ 5) x 3
32 kg /  BW 

*30 sec rest after each ladder completed

Then:

Swings

32kg x 20 with 30 sec off x 3

* Long day today I tried to this workout after a long day, originally I was intended to do a medium day and I was not able to do; I had an 11 hour day I didn't have energy I was hoping for, but it was better than nothing.