Thursday, December 16, 2010

Training 12/15/2010

Workout 1:
Scap mobility work:
Trap 3 raise: 8 reps @ 3010; 3 sets
Ext. Rotation: 8 reps @ 3010; 3 sets
Powell Raise: 8 reps @ 3010; 3 sets

A1) Front Squat 2-3 reps @ 30x0; 5 sets 10 sec rest (195#,205#,225#, 240#, 250#)
A2) AMRAP Strict Pullups; 5 sets (12,13,14,14,12)

100 GHD situps for time: 4:30

Workout 2:
5 sets:
250m row
12 burpees
35 double unders
90 sec rest
rest 10 min
5 sets:
35 double unders
12 burpees
250m row
Notes: torture




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