november 4, 2015

A. back squat @20x1; 6-6-6; rest 2 min 140


B. back squat @30x1; 2 reps x5; rest as needed- 90-95% of first week's A. 165


C. strict pull ups- any grip; 1 min amrap x3; rest 2 min Supinated- 7/5/3


+

Abbate- moderate pace 34:44

july 13, 2015

10 min aero warm up

+

Abbate at 75-80%
1 mile run
21 clean and jerks 105
800m run
21 clean and jerks 105
1 mile run
33:49

+

10 min cool down