Workout for Monday December 28 2009

www.cathletics.com called for:

• Back squat - 83% x 3 x 5
• Snatch deadlift - 103% x 3 x 3
• Push press - 76% x 5 x 5

3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest

Notes: For those with technique limitations, the snatch deadlift will be too light. If you adjusted the weight on this last week, add 2-3%.

My RESULTS:

22 year old male, 5'9, 185 lbs.

Back Squat: warm-up 135 lbs. x 5 225 lbs. x 5 working sets: 305 ls. x 5,5,5
Snatch Deadlift: warm-up 135 lbs. x 5 working sets: 190 lbs. x 3,3,3
Push Press: warm-up 45 lbs. x 10 135 lbs. x 5 working sets 140 lbs. x 5,5,5,5,5

Pull-ups: BW x 10,10,8
Sit-Ups: 28,20,15

Thrown in:
Seated Calf raises: 90 lbs. x 12 135 lbs. x 12,12
BB Bench: 135 lbs. x 10 140 lbs. x 5 150 lbs. x 5 160 lbs. x 7