This blog is dedicated to spreading the news and knowledge of true Wellness. I hope to bring new and fresh perspectives to my readers on what true health is and how you achieve it. I hope to show you that you and you alone are responsible and accountable for your health and quality of life.
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)
A. Front Squat - 3 x 15; rest 90sec (all sets heavy, warm-up to challenging weight and use that for all sets)
165 UB
B. Shoulder Press - 3 x 15; rest 90sec (all sets heavy; warm-up to challenging weight and use that for all sets)
95 UB for 2 then 10,3,2 on last set
C. Thruster - 3 x 15 for time @ 95#; rest 90sec
R1: 0:32
R2: 0:31
R3: 0:32
+
10min AMRAP @ 85%
Row 500m (2:00-2:05 pace)
Thruster 15 @ 45#
Push-up 5.5.5.5 (rest 5sec b/t reps)
R: 2+307m
