wednesday August 27, 2014

A.

One big ass superset

6 sets of:
A1. Weighted chin up; 2-3; rest 1 min
53,53,70,70,70,88

A2. Bent over row clusters 2.2.2 rest 30 seconds/rest 1 min
185,185,225,225,225,225

A3. Front squat; 4-6; rest 1 min(use swords weights here)
185x5, 215x3, 235x3, 235x3, 235x3

A4. Clean pulls; 2-3; rest 1 min
185,225,275,305,325,355(with straps)

A5. High box jumps; 5 reps; step down/rest 4 min

30in,30in,30+45plate,30+45&25plate,30+2 45s,30+ 2 45s&a 25

B. 3 sets of:

20 ghd situps

rest 60 sec