07/22/13

IMG_7739

Strength:

1) HBBS
1×6 @ 70% , rest 90 sec
1×6 @ 80%, rest 90 sec
1×3 @ 90%, rest 2 min
1×2 @ 95%

2) Front Squats
1×4 @ 75%, rest 90 sec
1×4 @ 80%, rest 90 sec
1×4 @ 80%, rest 90 sec
1×4 @ 80%

Notes: Remember HBBS is based off of 90% of your HBBS 1RM. 

Conditioning:

5 rounds for reps of:

20 sec. ME Push Press 115/75#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME DUs
20 sec. Rest

Notes: If you are must stop the push presses during the 20 seconds of work, you may rest the bar in the front rack position, but you cannot put the bar down on the ground.  There is a 10 burpee penalty for each time the bar is lowered below the front rack position during the push presses.