Thursday January 7, 2016

A. Front Squat, 3 sets of 1 @ 80%, rest 1 minute between sets.(Warm-Up)
     - 235#
B. Front Squat @ 1 second pause in bottom, work to heavy set of 3, low volume, high intensity, few sets.
     - 215#
C. Close Grip Bench Press, 75%, 2 reps x 6 sets, rest 2 minutes between sets.
Up 5% from December 23rd, 2015
     - 205#

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D. 3 Sets of the following:
10 touch n go deadlifts @ 225/155 lbs
15 Kipping Handstand Push-Ups
300/225 Meter Row
Rest 3 Minutes between sets
     - First round unbroken on HSPU!!! After that did 10-3-2, 8-4-2-1


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3 Sets of the following:
10 Fast Front Squats @ 165/115 lbs
4 Muscle-Ups
60 Second @ Assault or Airdyne @ 90%
Rest 3 Minutes between sets
      - No misses on Muscle Ups
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3 Sets of the following:
12 Chest to Bar Pull-Ups
15 Burpee Box Jump Overs
Rest 3 Minutes between sets