Oct 16

a. Build to a tough Triple front squat – explosive out of bottom 
b. GH Raise 10-12 x 3 Rest 90 sec b/t
c. Back Extension wtd @ 2121 – 8-10×3 Rest 2 minRow 500m Rest 90sec Row 500m 

Record total time for each and combined – 110%

Results:

a. 175
b. GHD’s are screwed up right now, the padding is shifted and my knees were on straight metal. I did resistance band good mornings with green band
c. 10# all sets 10 reps

1:44.8
1:44.4

3:29.2

 

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