AM...PM

In the morning...

10 rounds for time:

10 pullups

20 pushups

30 squats

I did this at a local park, Ankerpark. It's essentially an underused playground that now is populated mostly by dog walkers. Going to save this location for better videos in the future- lots of cool stuff to be done here. My time was 14:00.

In the evening...

Deadlift Bulgarian progression (10 sets with the repetitions as follows):

3,2,1,3,2,1,2,1,1,1

The idea is to start at around 50% of your 1 rep max, add 5% per set, and finish at that max or just over it. If you make your last set, continue adding weight and do singles until you fail. I finished at 200 kg (440 lb).

I did this at L.K.V. de Spartaan, my new home for weight training and olympic lifting. This is the 4th and final gym I was able to find in Leiden. Didn't show up on a google search-- I actually got lucky at the student gym (all 50 square feet of it) when some guy saw me doing hang cleans and recommended I check it out. I don't want to spoil the visual by describing it too fully here, but, suffice it to say, it's a rare beauty.

From Sep 8, 2009_2