wham bam

Busy morning at ASC. Two new clients and three old ones. I was lucky to get in the training I did. I hit my small goal (burpees, presses, chin-ups and dips all completed) and I deadlifted more than last Wednesday, so, something must be right with the world.

Warm-Up:
2 rounds of:
40m sprint, 10 knee ups
40m sprint, 10 jumping jacks

Shoulder Rehab: chest flyes 3 x 10 x 8 lbs

Deadlift: 5 x 135, 3 x 205, 1 x 275, 1 x 305, 1 x 335, 1 x 345, 3 x 1 x 315. Vol/reps/avg: 3495/15/233.

Shoulder Press: 3 x 8 x 35 lbs KBs

Conditioning:
5 rounds @ 3 min (total) intervals containing:
burpees x 9 in 1 min interval
Chin-ups x max and Dips x max in 2 min interval.
Chins: 2, 2, 2, 1, 1. Total: 8.
Dips: 2, 2, 2, 2, 2. Total: 10.


Let me know what you think...