New Cycle first week Oct 15, 17, 19

CYCLE III/IV WEEK I/V WORKOUTS I-III

Monday, Oct. 15th, 2012

Warm-Up: KB Swing 28kg x 21 / Push-Ups 1 x 5 / Chin-Ups 1 x 2
Front-Squat: 2 x 5 x 45 / 2 x 135 / 1 x 155, 175, 195, 207.5, 217.5 / f x 227.5
Press: 15 x 45 / 5 x 95 / 1 x 105, 115, 123.5, 128.5, 133.5 / f x 138.5

Wednesday, Oct 17th

Warm-Up: Various Movements, Stretching, KB Swing 2 x 15 x 28 kg / Push-Ups 1 x 5, Chin-Ups 1 x 1
Front Squat: 2 x 5 x 45 / 1 x 135, 185, 207.5 (that’s today’s max)
Press: 5 x 45 / 10 x 45, 70 / 6 x 95 / 1 x 115, 120 / 3 x 2 x 125 / 3 x 6 x 115
Lying Triceps Extension: 8 x 35, 55, 60, 65 (‘not a max’)

Friday, Oct 19th

“HUNGOVER”
Warm-Up: I could barely move. Push-Up 1 x 5 / Chin-Up 1 x 2
Power Clean: 60, 65, 70, 72, 74, 76, 78
Squat: 10 x 45, 3 x 135, 2 x 185, 1 x 225, 245, 255 / f x 265 / Press: 10 x 45 / 1 x 115, 125, 130, 134.5 / f x 138.5 / f x 130
LTExt: 8 x 65, 75 (that’ll have to do)

Let me know what you think...