Thurs March 12, 2009: Cleans, Delts

Started at 7:55 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm up
• Cleans: (70 lbs 1st sets, 120 lbs last 4 sets) 2 min rest): 12, 9, 8, 7, 6, 6 = 48
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 12, 9, 7, 6, 5 = 39
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 10
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 120, 80)
• (Calf raises (singles, no rest): 25-20-15)
• (Stationary Bike for 15 minutes (3 miles))
• (Stretch)
• Reverse wrist curls (10 lbs each): 25, 20, 15
• (Wrist Curls (5 lbs each): 25, 25)

Finished at around 9:00 pm.