Dynamic Effort Squat
Sep 04, 2006

Monday

DE Squat

warm up:
-KB Circuit:
1. DBL Snatch: 16kgx3x2
2. DBL Clean: 16kgx3x2
3. DBL FSQ: 16kgx3x2
-Hip Mobility drills

1. Box Squat w/chains: 185x2x8

2. Bench Press: 135x5, 115x5 (paused)

3. Deadlift off mats (conventional stance): 225x3, 205x3, 185x3

4a. GHR: 10, 8, 6
4b. Reverse Sit Up: 10, 8, 6

5. DBL KB Swings (outside legs): 16kgx10x3

6. Med. Ball Ab Circuit: 3 drills x 10 reps each

*Lisa and I walked our malamute and border collie for 35 minutes in Atlanta's beautiful smog.

That's all for today. Time to go eat some burgers and watch the sentinal. Will have a few Road Dog brews too!