ColoWayno's log

[ColoWayno]

Thursday
Conditioning
6 x 20/1:40 @ 8 mph and 10.5%
2 minute HRR 159-121

Wind was good, calves were on fire by the end.

[ColoWayno]

Saturday
Snatches
3x3x47
Squats
3x5x175
Press
3x5x95
Dead Lifts
5x225
Bench
3x5x95
Rotator Cuff Isolation
3x10x10

[ColoWayno]

Monday
Conditioning
2 x 6/4 @ 15% and 2.5 mph, 3 x 1/2 @ 8mph and 0.5 %

2 minute HRR 170 - 116

[Meshuggah]

I'm glad to see you moving forward. Keep up the good work!

[ColoWayno]

I'm glad to see you moving forward. Keep up the good work!

Thanks, Shug.

[ColoWayno]

Tuesday
Squats
3x5x180
Bench
3x5x100
Straight Bar Curls
3x10x50
Cable Push Downs
3x10x50
Arm Waving
Enough

[ColoWayno]

Thursday
Conditioning
7 x 20\1:40 @ 8 mph and 10.5%

2 minute HRR 159-131

[ColoWayno]

Saturday
Snatches
3x3x52
Squats
3x5x185
Press
3x5x105
Dead Lifts
5 x 225,belted
Pull Downs
3x8x130
Rotator Cuff Isolation
3x10x10

[ColoWayno]

Monday
Conditioning
6 minutes, 8 minutes @ 2.7 mph and 15% (4 minutes rest)

2 minute HRR 158-116

Lost track of time and did 8 minutes for the second interval.

[ColoWayno]

Tuesday
Squats
3x5x190
Bench
3x5x105
Straight Bar Curls
3x8x60
Machine Rows
3x5x100
Rotator Cuff Stuff
About a million