First work out of the base cycle 9/14/09

Put on Bengay and knee sleeves before the gym
BW 229
W/U with bar
Power snatch+OHSQ
95x1+8
135x1+5
135x1+3

Squat, oly squat, Oly bar
135x10
220x9 ...too light
225x9 9 9 Easy strength wise, but huffing and puffing because of low blood sugar I think

Sit ups on slant board

3 position Power cleans
185x1 1 1 1 1
Was supposed to be 165 but fuck it
35 second hold with 185

2 Board with 85% of CG Bench 1RM
135x6
240x6 6 6
Last set was semi difficult

Bent rear delt raises
12x~30(10 palms down, 10 thumbs up, 10 thumbs down)
Front raises
12x~30(15thumbs up, 15 thumbs down)
Lateral raises
12~30(10 thumbs down, 10 thumbs up, 10 palms down)
Karlsen crucifix
12x5(5second hold)5(5second hold)

these were all done rest pauseish and my shoulders were PUMPED

Calf raises
240x16
210x5
165x7
Super setted, trying not to psych up too much. Need to save it for squats

Seated hammer curls
25x10
Easy just through it in

20 minutes on the bike at setting 4
Muscle milk and then stretching at home