heavy day: 04/04/09

I wanted to go heavy for the first time in a while. Low reps and heavy. It also helped that I had a poop load of time.

active

(3) 3 min on 1 min off jump rope
on my last one I got to about 270 without f'n up
50 regular
25 reg faster
25 reg fastest
50 alt feet
25 alt feet faster
25 alt feet fastest
25 left, left, right, right
25 l,l,r,r faster
then i go out wide alternating feet till time goes

(2) 2 min, 30 secs heavy bag
somewhere in here I was kicking the kickboxing bag (at least it looks like a kickboxing bag), which is at waist level, and wondered how high i could kick effectively. They have a long bag that is well over 6 feet tall so I kicked it high a few times and then I laid into it low. It felt like I kicked a cement pillar. I was pretty sure I had broken my shin. I think I'm allright, but Ill check things out before I kick them for now on. Good life lesson.

A1 bench
6 @ 135
6 @ 185
6 @ 205
2 @ 225
2 @ 225
2 @ 225
2 @ 235
0 @ 245
1 @ 240

A2 chest supported row
(3) 6 @ 70
(3) 6 @ 80

B1 pull up
4 @ 12 kg
4 @ 18 kg
3 @ 22 kg
3 @ 22 kg
2 @ 24 kg
2 @ 24 kg = 52 lbs

B2 push press
(2) 5 @ 55
(2) 5 @ 60
(1) 5 @ 65

C1 sledge hammer
(3) 8 @ 18

C2 ball toss
(3) 8 @ 30