Mike 2@195
Sam 2@225
Squat
Mike 2@275
Sam 2@345
Sam
Good Mornings 3x5@185
Thursday, April 9, 2009
Christine Thursday - Texas Volume
OHP 5x5@65
Power Clean 3x3@65
Out of order due to Mike and Sam lifting
Melanie: Thursday
Texas Volume
Squat: 100 x 5 x 5
OHP: 55 x 5 x 5 Push pressed reps 4 & 5 on set 4 and rep 5 on set 5
Row: 70 x 5; 65 x 4 x 5
Squat: 100 x 5 x 5
OHP: 55 x 5 x 5 Push pressed reps 4 & 5 on set 4 and rep 5 on set 5
Row: 70 x 5; 65 x 4 x 5
Chris Thursday
3 position clean* at 95, 115, 135, 135, 135
Rack jerks - 2 reps each at 95, 115, 135, 155, 165
Clean pulls** - 3 at 135, 185, 225
Back squat - 5 at 135, 225, 235, 245, 245
Hanging leg raises 3 x 10
* full squat clean from high hang, just below the knee, and from the floor, in that order
** pull from floor to full extension with aggressive shrug at the top - should not bend elbows
Rack jerks - 2 reps each at 95, 115, 135, 155, 165
Clean pulls** - 3 at 135, 185, 225
Back squat - 5 at 135, 225, 235, 245, 245
Hanging leg raises 3 x 10
* full squat clean from high hang, just below the knee, and from the floor, in that order
** pull from floor to full extension with aggressive shrug at the top - should not bend elbows
Karen Wednesday
Climbing gym
then
3x5 Squats @ 65 lb
Bench: 5 reps at 85 lb, 10 reps at 80, 6 reps at 80
DL 1x5 at 135
then
3x5 Squats @ 65 lb
Bench: 5 reps at 85 lb, 10 reps at 80, 6 reps at 80
DL 1x5 at 135
Wednesday, April 8, 2009
Sam Weds - kettlebell
TGUs 5/side with 62#, no switch until 5
One armed swing 3x10/side@62# interspersed with 50 jump rope
Also, are the Morans dead? Couple of days without a workout, that's the only explanation.
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