April 14th, 2014

AM.

  1. Back Squat @ 20X1 4-6 x 4 Rest 2:30 b/t: 175 all sets of 4
  2. Strict Press @ 20X1 8, 8, 6, 4 Rest 2 Minutes b/t: 85 (8) ,85 (8), 95 (5), 95 (4)
  3. Pendlay Row 5, 5, 5, 5 rest 2mins b/t @20X1: 95 for all sets

D. AMRAP C2B Pull Up 1 attempt:

E. AMRAP T2B 1 Attempt:

D. AMRAP HSPU in 1 Attempt:

 

PM.

4 Sets @ 85%

1 Minute Row – Goal is same meters per

1 Minute Rest

3 Sets @ 85%

30s T2B: around 12 each set

30s Box Jumps 20in: 18 each set

1 minute Rest

Rest 5 Minutes

4 Sets @ 85%

30s Air dyne

30s Pull ups: 10 each set

1 Minute Rest

3 Sets @ 85%

20 DU

10 PS @ 65#

Rest 1 minute

Rest 5 Minutes

4 Sets @ 85%

1 minute FLR

1 Minute Rest

3 Sets @ 85%

30s GHD Sit ups

30s Back Extensions

1 Minute Rest

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