09/29/14

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Strength

1) Back Squat:
1×5 @60%, rest 2 min
1×5 @ 70%, rest 2 min
2×5 @ 75%, rest 2 min

2a) Front Squat:
1×5 @ 65%, rest 2 min
1×5 @ 70%, rest 2 min
1×5 @ 75%

2b) 3x ME Strict Rope Pull-ups

Conditioning

50-40-30-20-10

Double Unders
ABMAT Situps

*Compare conditioning to 04/24/14

Midline/Stability

Kneeling 1 Arm KB Press
3×6 @ moderate/controllable weight

Reminder – Gym is closed this Saturday (Oct 4th) for the NCFit Competition at CF Clayton!