Thursday, March 5, 2009

Thursday 03/05/09

Surfing for one hour at Vilano Beach. Water temp was 57 degrees. NICE!

Slight warm-up with handstands, pull-ups, muscle-ups, etc.

(Press strength) Full ROM HSPU's: 1x5 head to ground (not full ROM), 1X4 on bricks, 2X2 hands on parallettes
(Press plyometric) 20lb. medicine ball chest thrusts while lying flat on ground: 4x5

(Pull strength) Deadlift: warm-up with 1x3 at 135lbs., 1x3 at 225lbs., Work sets: 1x3 at 315lbs., 1x3 at 335lbs. 1x2 at 355lbs., 1x1 at 375lbs. (PR)
(Jump plyos) One leg box jumps: 4x3 each leg to 24" box, 1x3 to 25", 1x3 to 26"

Tuck planche holds: 10x6 seconds
Tuck back levers: 8x8 seconds
One-arm wheel rollouts: 3x5 each arm

Burgener warm-up, and then some snatch practice with pvc pipe, 45lbs. barbell and finally 65lbs. NEED MORE WORK. I really want to get good at the O'lifts.

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