Friday 6.13.14

Strength Training:
Squats 4x4 @ 80% of TM (Cycle 2, Week 1):
- 3 sec. Paused Warm Up Reps:  45x5, 135x4, 225x3, 315x2, 345x1
- Work Sets:  315x 4, 4, 4, 6 (go up 5 lbs next cycle)

Box Jumps @ 36":
- 5, 4, 3, 2, 1- immediately following each warm up set of squats

Weighted Pull Ups 5x5:
- Warm Ups:  0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets:  52.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)

Barbell Hip Thrusts 3x8-10:
- 330x 9, 9, 9

Conditioning:
"Helen"- 3 Rounds for time of:
- 400m Run
- 21 KB Swings @ 53 lbs
- 12 Pull Ups
Time:  10:59