18 May 2015
Warm up: 3x10 trunk, cross sym
SS Week 0 Day 1
Back Squat 5x 45,65,95,115,115,115
Bench 5x 45,65,95,115,115,115
CF Warm up
500 meter row
2 sets of 10 Thrusters
Kipping Pullup Progression
Part 1
"Jackie"
Row 1000 meters
50 Thrusters (45)
30 Pullups
Time: 13:29
Part 2
Deadlift
Build to a 1RM in 20 minutes
Sets 1-4: 40-70% 1RM
Sets 5-8: 80-100%
3x135, 2x155,
1x 185,205,225,245,265,275,295,315,335,355(f)
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