Wednesday, January 16, 2013

Warm-up:
3 Rounds
10 Bench press (135#)
10 Dips
10 Back extensions
10 Toes 2 bar

Strength:
20 x Back squat (180#)

Hit it!

3 Sets
15 Pull overs (25#)

Skill/Conditioning:
10 Rounds (1 p/minute)
3 Power cleans (131#)
10 Push ups

then

3 Rounds
10 Strict chin ups
10 Box jumps (24 inches)

Cool-down:
Row 20 minutes

Excited to hit 180#, heading to the end of the program and thinking 190-195 is possible.  Given my 1RM is 235 I'm excited to see where I'm at after a deload week and working back into the Wendler strength program.

No comments:

Post a Comment