5/3/1 Week 7 Day 3

30 June 2010

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Overhead Squat (pvc)
3 x 5 Back Squat (45#)
3 x 10 Push Up
3 x 20 Ab Mat Sit Up

Strength
Deadlift 5 x 140,165; 3 x 195; 5 x 205; 3 x 235; 1 x 260

MetCon
5 rds for time of: 8 pull ups/8 dips/10 KB Swings (50#)

Strength Time: 18 minutes
MetCon Time: 19 minutes