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Saturday, January 15, 2011

Snow and training

Monday we had the great blizzard of 2011 (a whopping 5" shut down Columbia for about 3 days)
No training on Monday as only a few of the crew came before we shut down and I had real work to do.

Wednesday we Squatted using the cambered bar and chains off a box.
585 in bar weight and added two 2 chains per set for 3 sets of 2
645 in bar weight and 6 chains X 2
675 in bar weight and 6 chains X 2

Leg press 4 sets of 10
Stiff Leg DBs for 2 sets of 12 light (pretty much just to stretch out)
Treadmill for 10 minutes on incline.
Strtched and foam rolled for 15 min.

No Training on Thursday as there was work to be done.

Saturday: speed squats out of chains (felt like past parallel) 415 X 2 sets of 3, 465 X 3 sets of 3
Deads with mini bands: 315 X 5 sets of 2 conv. The first two sets sucked because I was just yanking with no form. Last 3 sets were smoother and faster with better form.
Same band set up sumo style: 365 X 2 or 3 sets of 2 and 405 X 2 for the last.

All I had time for, but it was a decent day.

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