Monday, December 29, 2014

Back Squat (3 x 5 @70% of 5RM)

2 x 5 empty bar
1 x 5 @ 40%
1 x 3 @ 50%
1 x 2 @ 60%
3 x 5 @ 70%

Shoulder Press (Strict press 5 x 3 of 5RM)

2 x 5 empty bar
1 x 5 @ 40%
1 x 3 @ 50%
1 x 2 @ 60%
5 x 3 @ 70%

Pull-ups (Strict pull ups 3 x ME)

Metcon (Time)

21-18-15-12-9-6-3
Power cleans (95/65#)

Abmat sit-ups 

Back ext