Friday 6th July - 2012

Squat/UB pull intense + LB bending volume + UB pull volume + Moderate aerobic scenario

A1.Back squat, 30x0, 3,3,3 each set tough; rest 3min
A2.WTD pull up @ 31x0, 3,3,3; rest 3min x 3
B.OHS @ 20x1, 2-3 reps; rest 4min x 4
C.AMRAP pull ups in 4min - goal is 80-100
D1.20 Unbroken wall ball shots; rest 45sec x 3
D2.20 Unbroken Back ext; rest 45sec x 3

Notes:

A1. 102.5kg, 105kg, 110kg
A2.22.5kg, 25.25kg, 25.25kg
B.65kg (2reps), 67.5kg (2reps), 70kg (2 reps), 72.5kg (3 reps)
C.87 reps (wide grip)
D1.completed
D2.completed