9-4

Weds 9-4-2013

A. Squat clean - build to a tough double 190#
B. Front squat @30X1 3-5x4, rest 2 min 5 x155-170-180-190(3)
+
C1. DB bent over row @2110 4-5x4, rest 30 sec btw arms, rest 1 min
5 reps x 40,40,53,53
C2. DB bench press @3111 4-8x4, rest 30 sec btw arms, rest 1 min
40# x 7,8,8,8. some pain in R shoulder with this
+

D. FLR on rings - accumulate 4 min ok
+
AD 20 sec max effort ok
rest 3:40
x4