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Steve Cotter

Training Log: September 2nd, 2005

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by , 09-01-2005 at 11:00 PM (568 Views)
Jerks: 2x32kg x 10 x 1 (1:00)
Rest 2:00
2x32kg x 20 x 1 (2:00)
Rest 2:00
2x32kg x 11 x 1 (1:00)
*(totally different groove than the density style I have been doing of late; seems to be little carryover because of the drastically different speed---now I know from experience)
Standing Qigong: 3:00

1 arm Jerks: 56kg x 7/7 x 1 (1:13)
qigong: 5:00
1 arm Jerks: 45kg x 16/16 x 1 (2:01)
Qigong: 5:00

BB Jump Squats: 225lb. x 10 x 1
Good Morning: 32kg x 10 x 1 (KB behind neck)
40kg x 10 x 1
BOSU Trunk Hyperextensions: BW + 16kg x 10 x 1 (KB behind neck)
Hold Downward Dog for 1:00
BW + 24kg x 10 x 1
*ROM for extensions--forehead to ground/eyes to vertical on ceiliing)

BB Jump Squats: 305lb. x 50 x 1 (1:40)
Qigong: 6:00
BB Jump Squats: 225lb. x 60 x 1 (1:24)

Rest 10:00

1 arm Swings: 64kg x 42/42 x 1 (2:08)
Qigong: 6:00
1 arm Swings: 56kg x 52/52 x 1 (2:33)
Joint Mobility: 3:00 (neck, shoulders, low back)
1 arm Swings: 40kg x 73/73 x 1 (3:09)
* used grips with swings

BOSU Get Down/Get Up Squat-Abs: BW + 24kg x 5/5 x 1 (1:00)
Rest 30 s
BW + 32kg x 5/5 x 1 (1:10)
*(held 1 KB in clean position on each side)

BOSU GD/GU: BW x 100 x 1 (3:58)
*very nice finisher

Bola: snap and catch for 8:00
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