Wednesday, Jan 11, 2012

Today's routine:  High Volume Day, upper body

Mid Level Hang Cleans - 14 sets, 6 reps. low weight - 65 lbs 1 minute rest between sets.

Abdominals - Focus on Lower Abs, multi-set. as follows:
15 extensions on power tower followed by 20 situps on Abdominal bench.  5 second rest,
10 extensions on tower, 20 situps/failure on Abdominal bench. (push through failure here to reach 20 using rest-pause).  5 second rest,
5 extensions on tower followed by 20 situps on Abdominal bench, rest-pause as needed to reach 20

Pull-ups, wide grip
7 sets of maximum to failure each set:
20(should've done more), 18, 15, 13, 11,  8, 7, 5
The last couple PUs of each set were partials as I approached complete failure for each set.