Wednesday July 17, 2013

A1. Close Grip Bench Press @ 22x1, 4-5 repetitions x 5 sets, rest 3 minutes.
     - Worked with 195. Didn't feel that strong on these today
A2. Parallel Grip Weighted Pull Ups @ 30x1, 3-4 repetitions x 5 sets, rest 3 minutes.
B. Single Arm KB Press @ 50x1, AMRAP 30 seconds x 5 sets, rest 30 seconds between each side/rest 3 minutes between sets.
     - First 2 sets @ 24kg, then dropped to 20kg for the rest

C. 4 Sets of the following:
20 Seconds of Hang Power Cleans @ 115 lbs
rest 20 seconds
40 seconds of Airdyne
rest 40 seconds
60 seconds of Burpees
rest 60 seconds