BLEEEEEEEEEETTTTCCHHH!!!!!

Wed. MAY 9
Sore throat and bad stomach upset on Tues. so layed low after work. Still had some of that Wednesday so played it by ear. Was a lightweight day and short one so went ahead anyway heavily medicated.

Using WESTSIDE BARBELL Dynamic Effort lifting. Low reps, rest and light weight. But lifting as hard, fast and explosively as possible.
http://www.bodybuilding.com/fun/chadcoy2.htm
http://www.westside-barbell.com/

APOLLON AXLE Deadlifts 50% 1RM x 6 X 2 with 30 sec. rest between 2's

TRAP BAR from the floor 35% 1RM x 6 X 2 with 30 sec. rest between 2's with a shrug at the top of each rep.

RUN & LIFT:Run up and walk down the 24 gym stairs then...TRAP BAR from the floor 25% 1RM x 5 with a shrug at the top of each rep.
Done 8x back to back with minimum rest.

2 Handed Kettlebell Swings 3 x 5 (35, 53, 72 lbs.)

1 hr. Boxing class at http://www.steelcitycrossfit.com/ THUR.

MAY 10
Juijitsu 1 hr. www.hsma1.com