5/17/13

Friday

A1. Overhead Squat - 5,5,5,5; rest 15sec

135 all UB

A2. Front Squat - 10,10,10,10; rest 30sec (use same weight as OHS)

135 all UB

A3. 20" BB Box Step-up - 7,7,7,7 each leg; rest 3min (use different bar)

135 all UB

C. Pendlay Row - 5,5,5,3,3,3; rest 90sec (work as heavy as technique allows)

185, 205, 225 for rest

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Choice - Z1 warm-up for running

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12-14 Rounds

Run - 30sec @ 85%

Run - 30sec @ 50%

Distance: 2.25 miles (did 800 course)

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Airdyne - 10min @ Z1