missed friday, so, saturday will do

Saturday, Dec. 3rd, 2011

It wasn’t my fault that Friday morning a tree had fallen and blocked Patton AVE, leaving Asheville Strength and Conditioning inaccessible from ANY direction. I waited and waited in the dark of the DMV parking-lot, but the cops never opened up the street.

So I got in my planned Friday workout, or most of it, on Saturday. I’m getting used to planning more than I can do. It seems like it’s probably all right. We’ll see.


5 min of Airdyne


Hips, Hams, Quads, Calves, Shoulders, Forearms, Wrists


Primary Goal — Squat: 2 x 5 x 45 / 5 x 135 / 3 x 155 / 1 x 175 / 3 x 10 x 195 (PR)
Secondary Goal — Power Clean: 3 x 25kg / 3 x 30 kg / 4 x 30 kg / 3 x 30kg


Chin-ups (fat bar, orange band, full extension and pull to center of chest): 4, 4, 4, 4, 4
Wrist Curls, pronated and supinated. 12 lbs DBs. With FatGripz. 5 x 3.
Hammer Curls: 20 lbs DBs w/ FatGrips. 5 x 3.
Lying Triceps Extensions w/ DBs. We have no 30s! I used 35s. 5 x 35 lb DBs, 5 x 35 lb DBs, 3 x 35 lb DBs, failed on the left side on rep 4. Frack it!


700 Jump Rope Single Unders (7 set x 100 single unders). Some of these sets were good. I spaced these out by alternating sets with the hammer curls and the lying triceps extensions.

Let me know what you think...