Saturday August 25th, 2012

A. Close Grip Bench Press @ 30x1, 2-3 reps x 5 sets, rest 3 minutes.
      - 185, 195, 205, 205, 205

B. For Time of the following:
Row 250 meters
15 kettlebell swings @ 70 lbs
25 Burpees
Row 250 meters
15 kettlebell swings @ 70 lbs
25 Burpees
     - Time 5:42

Then CF Powerlifting cert. Some squats and Deadlifts at moderate weight and TONS of posterior chain assistance work. Glad I didn't push things by trying for a max rep deadlift. Didn't want to screw my programming for the entire week.