02-07-15

EMOM x10
EVEN: 4 PC & PJ 95
ODD: 12 Back Extensions

+
PS 75# 4 OTM x10 min

+
EMOM x 10
EVEN: 8 WB
ODD: 6 OH WL 95#

11-22-14

A. Hang squat clean. 15 rep max.
B. back squat 110#. 20 unbroken reps for time. 2 min rest. X4
C. Back extension. 100 for time.

02-12-14

A.  Front Rack Rear Foot Elevated Split Squat. 3-5 reps @ 42x1. 60s rest between legs. x5

(65, 70, 75, 80, 85)

 

B. Double Arm KB/DB Single Leg RDL. 7-9 Reps @ 30x1. 90s between legs. x3 (25, 35, 40)

 

C. Forward OHS grip Walking lunge. 24 continuous steps.  2 min rest. x3 (45#)

 

D. 100 Back Extensions for time - 4:34

CF 04-01-13

A. Front Squat 3,3,2,2,1,1 (105; 115; 125; 135; 140; 145)

B. Wall Ball. 25 for time . 45 sec rest (53; 57; 1:10; 1:23)

C. Back Extension. 50 For Time (2:27)

D. HSPU / Rope Climb Practice