Friday 11/23/12

Back Squat
3 x 5


RDL
3 x 10


Bro-Con II
7 min AMRAP of:
8 DB Lateral Raises
16 Alternating DB Curls (8 per arm)
8 DB Overhead Triceps Extension



BS
325 x 5 x 2
The last rep didn't go right with my knee. I had tweaked it earlier in the week and shouldn't have squatted today. I'm posting this on Monday, 11/26/12, and it's still not right. I'm hoping/guessing it's a MCL sprain and not something worse. At the least, I will not be squatting for another two weeks. Stupid stupid. I should know better, and if I had been coaching someone else, there is no way I would have let that person squat.


RDL
135 x 10 x 3


Bro-Con II
15# DBs for lateral raises
30# DBs for curls
50# DB for triceps extension
4 rounds + 8 raises, 11 curls

Thursday 11/15/12

Bench Press
3 x 5


Front Squat
3 x 5


...something fun too. Maybe some down-backs, maybe a mile, maybe something else. Curls. Probably curls. Curls for time. 21-15-9 reps of curls and triceps kickbacks.


Snatch Complex
Snatch DL to High Hang (knees bent) + BK Sn Pull + BK Pwr Sn
45 x 1 x 2
75 x 1 x 2
105 x 1 x 2
115 x 1 x 2
125 x 1 x 2
135 x 1 x 2


Front Squat
267.5 x 5 x 3


BP
260 x 5
245 x 5,6 (had intended to reset)


BRO-CON 1
21-15-9 reps for time of:
BB Curls, 65#
Seated 2-hand DB overhead triceps extensions, 50#
5:56 (I am mildly ashamed to say that the curls killed me on rounds 2 and 3.)