Monday 5/5/14

Four sets of:
Bulgarian Split Squats x 6-8 reps each leg @ 30X0
Rest 60 seconds
Single-Arm Trap 3 Raise x 10-12 reps each arm @ 2111
Rest 60 seconds
Three sets for times of:
Run 400 Meters
30 DB Thrusters 30/20lbs
Rest 3 minutes

A1. back squat @30X1; 5, 4, 3, 2, 1; rest 90sec
– build per set for BS
A2. strict pull up amrap in unbroken sets of 3 for 30sec; rest 2mins
– alt grips supinated to pronated each time you come off bar
B. close grip bench press @30X1; 3-4 x 5; rest 3mins
– 16-18″ apart for CGBP build per set
5 sets
5 PC TnG tough build per set
8 burpees AFAP
AD 20sec max effort
rest 4-6min
– all out effort on the 5sets
– record rest periods


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s