16 Sep 2010
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Strength
Power Clean 5 x 65,85,100,115; 3 x 135, 8 x 100
Squat 5 x 95,115,135,155; 3 x 175; 8 x 130
Bench Press 5 x 115,135,155,175; 3 x 200; 8 x 145
MetCon
4 rds for time:
Chin Ups x 6
Dips x 6
Ab Mat Sit Ups x 15 (15#)
Strength Time: 59 minutes
MetCon Time: 11 minutes
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