4/2/08 Hard & Heavy

Warmup

1000mtr ROW
Damper 4
Time: 4min 16seconds

Front squat 20kg (40pd) 2x5
Deadlift 20kg (40pd) 2x5
60kg (132pd) x2

Workout

Deadlift 80kg (176pd) 5x5
2 minutes rest between sets

Shoulder press 35kg (77pd) 5x5
1 minute rest between sets

Farmers walk 2x15kg
Time: 1min 20 seconds (not to failure)

Plank hold: 1min 15secs
.................................

Being reading Dan John's ebook from the ground up and this prompted me to make soem changes, instead of trying to train 5 on 2 off i will train

Hard and Heavy
Rest
Hard
Rest
Rest
CrossFit
Rest

Rest may be of an active nature i.e swimming, stretching or some LSD work

I feel i can manage to train 3 days a week and stick to it.

I would reccommned anyone to read Dan John's book, its FREE!