Monday 5/12/14

A1. Goblet squat @41X1; 4-5×4; rest 1 min
A2. wtd pull up @21X0; 3-4×4; rest 90 sec (assisted negatives if you don’t have a pull-up)
B. Single Arm db bent over row @21X0; 4-5×3; rest 1 min btw arms
4 sets:
10 db thrusters
300m row @90% aer
rest 90 sec

A. back squat @30X1; 3-4×4; rest 3mins
B. wtd chin up pronated build to a max
B. close grip bench press @30X1; 2-3 x 5; rest 3mins
Row 5k for time

– build per set for BS
– shoulder width on grip
– 16-18″ apart for CGBP build per set
– go for best possible time in 5k


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