November 7th

AM:

a. 1xPC 4x PP rest 2-3min x5
105#,115#,115#, 120#, 120#
b.Split Jerk 1.1.1 rest 15sec/rest 3min x5
135# for all
c.Seated DB press OH build to 8RM-over 3 sets
25#, 30#, 35# max
d.Bent over torso row @ 31X0
5-6 each arm rest 45sec
25#

PM:

85%-90% effort
For time:
21-15-9
slam ball 30#
PS 75#
rest 5min

Time: 8:20

For time:
500m row
20 PC 115#
500m row

Time: 7:25

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s