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March 11, 2013

March 19, 2013

Warmup: 3 rounds

5 wall squats
10 lunges @ 45#
1:00 deadhang with 4 k2e
other stuff?

 

work up to heavy benchpress and bench row

The 4 rounds:

4 reps benchpress @ 165#
4 bench rows @ 60#
4 weighted situps @45#
0:15 deadhang on small holds

Burn it out: 5 rounds

0:15 deadhang on big holds, 0:15 rest, 0:15 deadhang on small holds, 0:15 rest.

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