07/01/13

IMG_6391

Strength:

1) HBBS:
1×8 @ 65% – Rest 90 sec – 2 min
1×8 @ 70% – Rest 90 sec – 2 min
1×6 @ 80% – Rest 90 sec – 2 min
1×6 @ 85%

Notes: Remember the percentages for your HBBS are based off of 90% of your 1RM.  Example: If your HBBS is 200#, your percentages will be based off of 180#.

2a) Front Squats:
1x 5 @ 60% – Rest 60 sec
1x 5 @ 70% – Rest 60 sec
1×5 @ 75% – Rest 60 sec
1x 5 @ 80% – Rest 60 sec

2b) 4 x ME  pull-ups on short ropes – Rest 60 sec

Conditioning:

5 rounds for reps/calories of:

30 sec. ME Row for Calories
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

Notes:  
* Stay tight in your HRPUs . Quads shouldn’t come in contact with the floor if you’re flexing like you are supposed to.  Your quads may be big, buuuut there is a good chance mine are bigger and mine don’t touch.  (Just sayin’.) 
** Have fun, but work hard and watch the clock.  As always, we have a lot to fit into an hour.