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Coffey and Bring Sally Up

December 16, 2013 (Night)

Exercise Type: Weights

Comments:
This was a doozy. Gonna be hurting a few days.

Started out with 5x3 Push Press (135, 145, 155, 175, 185 (2))

Coffey:
800m Run
135# Back Squat, 50 reps
135# Bench Press, 50 reps
800m Run
Back Squat, 35 reps
Bench, 35 reps
800m Run
Back Squat, 20 reps
Bench, 20 reps
800m Run
1 Muscle Up
Time was somewhere in the 33 minute range. They forgot I was doing this one and someone reset the clock! Oh well, the point is that I TRIED to make every second count.

Then did "Bring Sally Up" @ 85#. If you don't know what this is, it is a sick, sick idea by Rich Froning (he does it at 135#) that you should youtube. It involves a lot of squats and hurts really bad.

Finished with 10x straight leg deadlift, 10x one legged deadlift (2 sets), and another 10 straight leg @ 85#, then 3 sets of 5x forward walking lunge (L/R), 5x reverse lunge (5/5) @ 85#. Leg Day!