Thursday, November 27, 2008

Front Squats & Swings

Thursday, November 27, 2008 (Thanksgiving)

Weight: 179 1/2 lbs

Its Turkey Day!! I will not be a glutton .. at least I will try my best. A morning training session is called for to make some room for some yummy vittles.

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

Barbell Front Squat (lbs)
155 x 1 x 3
165 x 1 x 3
175 x 1 x 3
185 x 1 x 3
190 x 1 x 3
195 x 1 x 3 (PR)

Kettlebell swings

32kg x 5 x 20 Two-hand swings
24kg x 5 x 10/10 One-hand swings

I increased my 3RM front squat by 10lbs for a PR. Doing these first helped. For the swings I took two minutes between sets .. its been awhile and my stamina has dropped off.

Total Volume: 15500 lbs

2 comments:

Martin Schap said...

Good to see I am not the only loon working out today! Happy Thanksgiving to you and yours!

Franklin said...

martin,

Knowing how seriously you trained Oly lifts, your comments and support are so greatly appreciated.