Tuesday July 16, 2013

A. Front Squat @ 20x1, work to a heavy set of 3.  No more than 5 sets.
     - Worked up to 240
B. Deadlift @ 30x1, 4-5 repetitions x 5 sets, rest 3 minutes between sets.
     - 315#
C. Row x 22 seconds x 10 sets, rest 2 minutes between sets.
     - All sets @ 1:27 pace or less
D. GHD Raises @ 30x1, 8-10 repetitions x 5 sets, rest 3 minutes. Hands on Chest.