Wednesday, September 16, 2015

9/16/15 Wednesday

A. Push Press – Heavy 5, heavy 3, heavy single in 14 minutes after warm with empty barbell.

55k x5

60k x3

70k x1

B. Front SqT – 3RM with 5 second pause each rep

*no bouncing out of hole

85k/187 x3 good for me 


A. 3 rds 

100 UB double Unders

50 UB Wall Balls (20/14 to 10′) target

25 Box Jumps (30/24) step down

* rest accordingly in order to get the sets unbroken 

**those unable to complete 50 UB WB; tone back # for yourself 

26:07.  DU unbroken.  Wb scaled 40/35/35 unbroken.  Pretty happy with this.  

B. Bent over barbell Row 5×5 ascending

Up to 55k/121# x5

C. Weighted bodyweight chinups. shooting for 15 if you can; rest 1 min, repeat max set, rest :30 , max set, rest 1 min max set 

15,8,5,7


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