Warm-up
10 minutes of treadmill intervals
2/10
OHS – empty O-bar
Sit-ups
Hyperextensions
Bar dips
Pull ups
Work Out
Military Press, 120/3/5
Squat, 205/3/5
Clean, 140/5/3
Core – 3/20
4 Way Neck Machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Supine Hip March
Felt pretty good today. Unfortunately some wanker came in 3/4 the way through and started doing Cleans and dropping the weight from shoulder height. After 3 sets, I went over and asked if I could work in. I did his weight and his number of reps and never made a "clank" -- in all honesty I think he was too stupid to get the point but I think everybody else in the gym got it.
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