6/18/13

Front Squat - 2 x 10 @ 135

Power Clean - 2 x 10 @ 135

Rope Climb - 1 x 18’ ascent

Muscle-up - 2 x 3-5 UB Reps

Strict HSPU - 2 x 3-5 UB Reps

Hanging Knee Raise - 2 x 8-10 Reps

Double-unders - 2 x 30 (or 2 x max UB if more than 30) 47, 31

I just wanted to provide clarification on what I meant by "WORKING WEIGHT".  When I use the term working weight I want you to work up to the weight you plan on using for all of the prescribed sets.  This is different than "WORK TO HEAVY" which would indicate that you need to build weight up on each subsequent set -or- "HEAVIER THAN LAST TIME" which would indicate that all sets should be heavier than the previous week.

Tuesday 130618

I felt like crap today. Diarrhea 5x before I came in

A1. Shoulder Press - 3 x 10; rest 60sec (all sets at working weight)

95, 115, 115

A1. Weighted Pull-up - 3 x 10; rest 2min (all sets at working weight)

35

B1. Bench Press - 3 x 10; rest 60sec (all sets at working weight)

205, 205(8), 205(9)

B2. BB Bent Row - 3 x 10; rest 2min (all sets at working weight)

155

+

Run - 6 x 150m; rest 3min (rest 5min b/t 3 & 4)

Did not do cuz of feeling like absolute dogshit