9/24/14 - SJJIF Worlds Tournament Training Day 11

Yesterday, I missed class, since I errands to take care in the morning and I was working a late shift. I had 3 hours of sleep, since I worked from 1AM - 3AM earlier that morning. I had to get a workout in, since I was driving all day and I needed to let go some of that anger from all that traffic.

Warm Up

Kettlebell Snatches - 48kg - 12 reps
Kettlebell Swings - 160lbs - 12 reps
Kettlebell Side Handle Deadlifts - 160lbs - 12 reps
Barbell Deadlifts - 135lbs, 225lbs, 315lbs, 405lbs, and 495lbs - 2 reps

Workout

Barbell Deadlifts - 565lbs, 605lbs - 2 reps
Pause Deadlifts - 3 sets - 540lbs - 1 rep
Barbell Strict Press - 135lbs, 185lbs, and 225lbs - 5 reps, 245lbs, 265lbs, and 275lbs - 1 rep
Barbell Rows (Pronated Grip) - 225lbs, 295lbs, 335lbs, and 355lbs - 5 reps
Superset - Thick Rope Horizontal Rows + Interval Squats on Free Motion Vibration Machine - 3 sets - 20 reps + 90 seconds @ 40Mhz