Squat - 3x5
Bench Press - 3x5
Deadlift - 1x5
PT SWOD (CFFB 4.21.11)
Front Squat 12x2 @ 75% of 1 RM (45 secs rest)
Bench Press 3 RM
One Arm DB Rows 3 x max reps
DWOD (All Levels)
Tabata Love
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise (16 min total)
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise (16 min total)
Sledgehammer Strikes
Sit ups
Squats
Push Ups
Squat - 3x5@195
ReplyDeleteBench - 3x5@155, last rep 3/4 (no spot)
DL - 1x5@205 (turrible form)
Forgot to count on the DWOD, but I did it and some dude judged me as it took me minutes to clean up all the sweat.
Front Squat @ 265
ReplyDeleteBench Press 3RM @ 295
One Arm Rows:
R - 13, 10, 8
L - 12, 10, 8
Tabata Love -
Sledgehammer Strikes - 10
Hollow Rocks - 10
Push Ups - 8
Squats - 15
*Estimates, because I can't remember