Tuesday, August 4th, 2009

AM

Deadlift
3 sets x 3 reps
or
3 sets x 5 reps

1 set x 12-15 reps

Jerk
5 sets x 2 reps
or
7 sets x 1 rep

Overhead Squat
1 set x 15 reps

PM

3 rnds of:
500m Row
20 pullups
20 ring dips
20 situps
20 air squats
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2 comments:

  1. pjAugust 4, 2009 at 11:11 AM

    Pellumb:

    Deadlift: 325, 330, 330
    15 reps 225#

    Push Jerk:
    145, 145, 150, 150, 150

    OHS:
    6 reps 95#

    ReplyDelete
  2. Michael MurphyAugust 5, 2009 at 1:21 PM

    Deadlift:
    3x3 @ 305-320-340#
    1x15 @ 255#

    Push Jerk
    5x2 @ 175-195-205-215-225#

    OHS:
    1x15 @ 165#

    ReplyDelete

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