2/19/14

Today was an awesome training session. Body is feeling a lot better than it did on Monday. I was really happy with my back squat PR. Great progress is occurring.

A.
Establish a 1 RM Back Squat:
-Singles: 385#, 405#, 425# (PR), 435# (PR)

then...

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80% (355#) of 1-RM

-Complete, great stuff. I love squatting.

B.
Complete as many rounds and reps as possible in 4 minutes of:
35 Cal Airdyne
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
35 Cal Airdyne
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

D.
Complete for time:
35 Cal Airdyne
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

-21 S2O
-13 KBS
-8:23

E.
Fat Bar Barbell Curl (95#) x 8 x 3 sets
KB Strict Tempo Curls x 4 + 4 x 3 sets (44# x 2, 35# x 2 - drop set)

-Got a big pump, fun stuff! Earned some curls after PR back squat.