Th 4.17.14



A. Back Squat @ 32×1; 4-5 x 4 / 3:00

185 x 5 / 195 x 5 / 205 x 5 / 215 x 4;

B1. Pendlay row @ 20×1; 8 x 4 / 90 sec

95 / 105 / 105 / 100; that pause at the top is really tough for me.

B2. Strict dips @ 31×1; AMRAP x 4 / 90 sec

8 / 7 / 7 / 5;

+
10 min AMRAP
5 strict chin ups
10 hand release push ups
15 goblet squats (1.5pd)

5 rounds + 5 chins + 5 push ups; hated my life.  was tough.

Rest 4 min

10 min AMRAP
8 horizontal ring rows
15 sit ups
60 sec airdyne

4 rounds + 8 rows + 14 sit ups; Did 8 rows each round – arms and back were spent.  Had to row 60s instead of 20 cals because computer at the gym is broken.

Rest as needed

Accumulate 4 min FLR on rings

Took 7:25 to accumulate the 4 minutes.  Very challenging.