october 27, 2015

A. back squat @20x1; 8-8-8; rest 2 min 135#

B. back squat @30x1; 3 reps x4; rest 3 min- 90% of first week's A. 160#

C1. strict pull ups- supinated @30x3; 3 reps x3 sets; rest 60 sec 3/3/3
C2. strict pull ups- pronated @20x3; 2-3 x3; rest 2 min 3 w/ 2 red bands, 3 w/ 1 red band, 3 w/ 1 red band

+

30 min amrap
1k row
10 air squats
5 push ups
3 wall walks
* stay close to aerobic, HR monitor if needed, doesn't have to be perfect, just not muscle endurancy, consistent movement
2 rounds with 1k row, 2 rounds with 800m run (because Craig can't count and someone stole my rower)