Sept 27th 2011

A.M.

A. Power Jerk- 3, 2, 1, 3, 2, 1; rest 2 min; get heavier each set and wave
165,175,185,170,180,190...Pretty much push presses due to horrible landing in the push jerk..actually push press would have made it easier..

B. Split Jerk- 3, 2, 1, 3, 2, 1, 3, 2, 1; rest 3 min; get heavier each set and wave
185,200,220,195,210,235-failed

C. DB External Rotation @ 3010; 3 x 8/arm; rest 45 sec b/w arms
Used 10lb dumbell

P.M.

Sprints

150m starting from push up position; walk back rest 2 min x 5
Ouch.....followed by more...

rest 10 min practicing handstand walking

                           150m starting from push up position; walk back rest 2 min x 5

OUCH!!!