Saturday, January 12th 2013

Strength

1) Overhead Squat - 5 x 1 rep
* warm up to your 5-3-1 BS weight

2) 5-3-1 Back Squat - week 7


Met-Con

For time:
25 yard BB Walking Lunges - 135/95 lbs
Max Reps Weighted Pull ups - 35/20 lbs



Gymnastics

1) Weighted Seated Box Jumps - 5 x 1 rep at 24/20"
* AHAP

2) 20 GHD Sit ups + 20 GHD Back Extensions - 4 rounds
* Only go down to parallel on your sit ups

3) 2 Reps of your weakness - week 2