Grease It!

Tuesday 9/30/2008
Warm-up
20lb med ball v-up 2x20
Side plank leg lift 2x10
20kg single arm overhead squat 2x5r/2x5l
Circuit style

Grease It Perform as 1a, 1b , 1a, 1b 2a,2b 2a, 2b......
1a. Romanian Dead-lift 135x5, 185x5
1B. 1 arm push-up 4L/2R, 3L/2R

2a. 12kg Pistol 5/5, 5/5
2B. 24kg renegade row 5/5, 5/5

3a. 32kg swing 2x20
3b. Burpee 1x20, 1x15

Always stopping with a few reps in the bank and never touching failure. I have learned more for practicing this technique than any other. Also hardest to stick with.Wednesday Relax into Stretch. Thursday, Friday, Saturday, Sunday off for Anniversary. SSST Monday.

Basic Strength Ladder Low Volume Day

Monday 9/29/08
Bottoms up getup 12kg 5r/5l 16kg 5r/5l
Russian leg raise 8
Standing ab wheel roll out 3
2x through circuit

Ladder 1, 2 1,2 Total 6reps
24kg pull-up
36kg Double clean
32kg single arm clean press
32kg Double squat


Rolled 3 minutes on 24kg snatches.
30right/30left 2.5minutes no rest

Basic Strength Ladder

9/27/2008
24kg Get-ups 4/4x1
24kg Pullover crunch 1x10
24kg Lat leg up 1x10

Ladder 1,2,3 1,2,3
24kg Pull-up
32Kg clean
32kg clean/press
32kg Squat
32kg snatch

32kg Swing 10reps x 6