08/18/14

unnamed (55)

The MARVEL gang got together and went watch to the Durham Bulls on Sat night.  It was such a gorgeous night for some baseball!

Strength

1) Back Squat  (Back Squats are based off of 90% of your 1RM)
1×8 @ 70%, rest 2 min
1×6 @ 80%, rest 2 min
1×3 @ 90%, rest 2-3 min
1×2 @ 95%

2a)Front Squat
1×5 @ 65%, rest 2 min
1×4 @ 75%, rest 2 min
2×4 @ 80%, rest 2 min

2b) 4 x ME UB set of Rope Pull-ups

Notes: 2a and 2b are Supersets.  Perform a set of 2a and then immediately perform a set of 2b.  The clock for your rest begins after 2a, not 2b.

Conditioning

AMRAP 10 min:

10 Push-ups
10 KB Snatch (24/16kg – 5R/5L)
15 Abmat Sit-ups

*Compare conditioning to 01/22/14