It don't mean a thing if it ain't got that swing

8/02/10
BW 218...shit I guess I need to eat more
Treadmill
2mph 15% incline for 20 minutes

KB clean and press
32kgx(1 2 3)*7
This quantity of volume is getting boring... But I've got 3 more sessions before the rep scheme changes. Oh well, at least it's getting easier. Normally I'd have done these later but the rack and platform was taken.

Power snatch+ OHSQ
60kgx8x1
Easy

Fat gripz DB curl
35x13
25x6

Squat
60kgx5
80kgx2
100kgx2
115kgx6x2
Not bad

FG pin press, 3rd pin
20kgx3
40kgx3
50kgx3
70kgx10x1
Supposed to be triples but having trouble with the groove so I did singles and upped the number of sets. When I got the groove right these went up real pretty. When I didn't not so much.

Chain rear delts
25x10 10
Felt good

Standing leg curl
50x2*30s
30x1x30s
Doing these in a style Dave Tate talked about for hypertrophy. Going to add 5 seconds each week. The goal is to keep the muscle working the whole time, as many reps as possible (no more than 12-15. If it's too heavy I do partials, isometrics whatever to keep the muscle working.

SWINGS
24kgx18/min* 12 minutes
Had to switch to two had swings after the first 4 sets because I was in danger of putting the kettlebell through the wall. Once again this was brutal
AVG 182bpm
Peak 194bpm
Pretty close to maxing out my theoretical heart rate there.

8/03/10
Red Line because I'm out of coffee
Treadmill
2.2-2.5 mph 10% grade
45 minutes
HR monitor was being weird, but according to the treadmill I was averaging somewhere in the 150bpms which is what I was going for.

GHR sit ups
10lbx10
Med ball, holding it over head.
bwx20

Some glute activation work.