october 12, 2015

A. back squat @20x1; build to a 7 RM 175 tough, left hip bugging me.

B. back squat @30x1; 5 reps x3; rest 3 min- 85%+ of A 150

C1. strict pull ups- any grip; amrap -2 set x3; rest 30 sec 2/2/2 - sup.
C2. weighted pull up- pronated; 3-5 reps x3; rest 2 min did these with a thin black band, kind of the equivalent of 2 reds. 4/3/2, added red band, 2 more - trying to do a wider grip to force the lats into doing work

+

24 min amrap- stay aerobic or close to it, HR monitor if needed
Run 400m
15 wall balls- 14# to 9'
10 kbs- 35#
5 t2b
4+1 t2b