09/26/14

romanian deadlift 6-8 @ 30x1 x4
135,155,175,200

bench 6-8 @ 20x1 x4
135,165,175x7,175x6

cond:
AMRAP 6 minutes
10 renegade row
20 db walking lunges
4+18 lunges
weights varied 25,30,35 (only used 35 once)

08/26

barbell weighted step ups 6-8/leg x4
(focus on not pushing off the ground)
75#x8x20"
95#x8x20
65#x8x24"
75#x8x24"


single arm bent over db rows 10-12/arm x4
(focus on strict...don't "twist" back)
25#x12
35#x12
40#x12
45#x10

workload
4 rounds AFAP:
10 burpees
15 53# kb swings
30 double unders
rest 90 seconds

1:20, 1:15,1:36,1:33

rest before 3rd round was about 120 seconds...tried to fix music!