Preparation: Warm-up of your choice…( include 2 rounds of 10 pike position push-ups. Note movements used and time in your comments.)

Focus : Squat: 115#x3 –  130#x3 – 150# max reps
Front Squat: 5 rounds of 5 reps at 85#.
Push Press: 90#x3 – 100#x3 – 115# max reps.
Pull-ups: Perform 9-8-7-6-6 pull-ups.

Finish: Row: set the damper on a C2 rower at 3-4. Row for 12 minutes alternating 2 minute max effort with 1 minute rest. Then:1 round of: 10 evil wheels, 10 knees to elbows, 10 GHD sit-ups

1 comment
  1. stellaguinness said:

    Was able to do three squats at 150 pounds. Still trying to get over feeling weaker from having the flu.
    Front squats went well.
    Was able to do the push press at 90 pounds and add 100 pounds. Not able to do any at 115 pounds. I believe that shoulder mobility has something to do with that.
    Pull ups went well.
    The first round for rowing felt hard, but after that it seems to get a little bit easier. Today overall, it was difficult to get through. But I did it.


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