ME Lower - 9Jan09

Back from travel...back to work.

Max Effort Lower Body

Low Box Squats (~14") - 255 + Green Bands = ~ 405-lbs at the top
GH Raises - 3 x 10 x (25-lbs + Blue Band)
Pull Throughs - 3 x 10
Hanging Leg Raises - 3 x 10

DE Upper - 27Dec08

Dynamic Effort Bench - 9 x 3 x 115 + Blue Band (Reg., Wide, Close Grips)
Weighted Ring Dips - 15 x 25-lbs, 9 x 35-lbs, 5 x 35-lbs
Incline Dumbell Press - 3 x 10 x 50-lbs
Hanging Leg Raises (Feet to Bar) - 3 x 10

CA WOD - 29Sep

Snatch Balance - Worked up to 160 x 2, felt solid
Snatch - 145 x 1 (I guess Saturday's new PR wasn't a fluke!)
Clean & Jerk - 185 x 1 x 2
Front Squat - 230 x 2 x 2

3 sets of max reps:

* A. Chin-ups (16, 14, 10)
* B. Hanging leg raise (8, 8, 10)