Fri. 8/21/15
Arnold a Press 4×12 T-A-T-A – DB Row 4×10 – 1! Hang Power Clean (135/103) 10! KBS (32/24) 5 Butterfly Sit Ups per round
Th. 8/20/15
Bench Press – Build to heavy 3 1xME to 20 @ 70% – Tri/Pat/iQ/Pat/Tri 10 SDHP (115/88) 15 WBS (20/14)
Wed. 8/19/15
Back Squat Build to Heavy 3 1xME to 20 @ 60% – speed reps. – go as fast as you can – try not to rest or pause at to top or bottom. – Back Rack Push Press 5×3 – 5-7-9-7-5 30 DU OHS (115/88) Box Jump Overs (24/20)
Tues. 8/18/15
Strict Dead Hang Pull Ups 4×5 – Rev. Grip BB Row 4×10 – “Cindy” 20 min. Am rap 5 Pull Ups 10 Push Ups 15 Air Squats – Time Permitting 1000m Row
