10/15/12

Monday 121015

STRENGTH

Front Squat 4 x 5 (65% x 2 sets, 70% x 2 sets)
175,185



CONDITIONING

Part 1 - Lactate Production

4 Rounds (make your transitions AFAP)

7 C2B Pull-ups (fastest kip possible)

5 KB Swings (very heavy) - only had a 55# so did 10 reps each

R1: 0:29.1
R2: 0:27.9
R3: 0.27.5
R4: 0.26.8

Rest exactly 45 seconds

Part 2 - Muscular Endurance

5 Rounds (develop a strategy, stick to the strategy)

20 Hand-release Push-ups
30 Sit-ups
40 Air Squats

Time: 11:19


I have a visitor in my garage gym...