OPT 01-04-2010

A1. Clean Grip Dead Lift @ 52X1; 4-6 x 5; rest 120 sec
A2. 14" Close Grip Bench Press @ 40X1; 3.3.3 x 5; rest 120 sec
B1. Russian KBS - 30 unbroken x 3; rest 90 sec
B2. Kipping Ring Dips; 30 x 3; rest 90 sec
C. GHD Back Extensions @ 4022; 10-12 x 3; rest 90 sec


A1. 80(6), 90(6), 100(6), 105(6), 110(6)
A2. 80.75.70 all sets
B1. 24/32/32
B2. 18+4+4+4/13+6+5+5+1/10+5+4+5+5+1

All weights in kilos.

C. Sub: Good mornings W/ 20kg barbell @ 4220; 20 x 3 (read the reps wrong)

Notes: Difficulty finding the right weight for A1 and A2. No GHD so subbed C for good mornings and altered the tempo to match the isometric hold at the top of back extensions.