Monday 6.16.14

Strength Training:
Front Squats 4x4 @ 80% of TM (Cycle 1, Week 2):
- 3 sec Pause Warm Ups:  45x6, 95x5, 135x4, 185x3, 225x2, 275x1
- Work Sets:  250x 4, 4, 4, 7

Ring Rows:
- Warm Ups:  0x5, 15x4, 30x3, 45x2, 60x1
- Work Sets:  15x 6, 6, then 0x 8, 8, 8 (stick with all unweighted sets for a while to work higher rep range)

Glute/ Ham Raises:
- 15x 9, 9, 9

Conditioning:
AMRAP in 12:00:
- 25 Yard Walking Lunges with 53 lbs KB in one arm
- 10 KB Hang Power  cleans in same arm
***Change arms each round
Score:  8 rounds + 20 feet of lunges into round 9