Week 1: Day 1, Monday, June 4th, 2012

Looks like there is going to be alot of strength going on in the next few months, and a heavy bias towards to gymnastics building, and also posterior chain building as well… Overall happy with what the first week of programming looks like, and alot of volume, which I like as well. Todays workout was a total of 2 hours in duration, and at the end felt pretty good.

Monday, June 4th, 2012 Workout:
A. Power Snatch Cluster, 1.1.1.1.1 x 3 sets, rest 3 mins @ 80%, used 160 lbs
B1. Back Squat @ 20×1, 8-12 reps x 4 sets, rest 3 mins
185 x 12 reps, 205 lbs x 12 reps, 225 lbs x 12 reps, 255 lbs x 8 reps
B2. Weighted Supinated Chin Ups @ 20×0, 4-6 reps x 4 sets, rest 3 mins
18 lbs x 6 reps, 25 lbs x 6 reps, 30 lbs x 6 reps, 35 lbs x 6 reps
C1. Flat Bench DB Press @ 30×0, 8-12 reps x 3 sets, rest 2 min
55 lbs x 12 reps, 55 lbs x 12 reps, 65 lbs x 12 reps- Getting heavier dumbbells in tomm.
C2. GH Raises @ 20×0, 12-15 reps x 3 sets, rest 2 mins
15 lbs x 12 reps, 15 lbs x 12 reps, 15 lbs x 12 reps- used dumbbell under the chin.
D. Airdyne Sprint 10 sec all out effort x 10 sets, rest 90 seconds, averaged 10 cals throughout/