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Weds 9-11-2013
warm-up: flat footed pulls
A. Hang squat clean - build to a max 220# miss at 225
B. Front squat @30X1 3-4x4, rest 3 min 175(4)-195(4)-205(4)-215(1X)
C. Press - build to a tough single 115#
D. DB elbowing row @2110 4-6x4, rest 1 min btw arms 6x 40-44-53-53
D. DB elbowing row @2110 4-6x4, rest 1 min btw arms 6x 40-44-53-53
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FLR on rings - accumulate 5 min ok
+
AD 20 sec max effort ok, done
rest 3:40
x6
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