Raw Squat/Dynamic Effort Deadlift
Sep 15, 2006

Friday
Raw Squat

-warm up: dbl kb swings (sumo) - 16kgx10x3

1. Sushi Squat: 135x3, 185x3, 225x3, 245x3x3

2. Bench Press: 145x5, 125x5

3. Speed Deadlift: 245x1x5

4a. 45 Degree Back Raise: 12,10,8
4b. Ball Sit Up: 20,15,12

5. Med Ball Ab Circuit: 2-circuits

That's it for tonight. Been thinkin' about the November meet and I don't think 440-451/303-308/475-501 is out of the question. 11/18/06...