Wednesday, March 21, 2012

3/21/12 - WEDNESDAY

Warm-up:
3 Rounds
50 lb Goblet Squat - 8
Broad Jump - 8

Strength:
3-3-3-3-3-1RM
Back Squat
Use 90% of your 1RM for the sets of 3

Met-Con:
21-15-9
135 lb Clean
24" Box Jump

Assistance:
Superset #1
Good Mornings - 2x15-20
Close False Grip Pull-up - 2xFailure
Superset #2
24" Weighted Step-up - 2x10-12
High Pull - 2x12-15

EZ Bar Bicep Curls - 2x15-20
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2 comments:

  1. JeremyMarch 22, 2012 at 6:48 AM

    Back Squat @ 280*3,3,3,3,3 310*1

    Met-Con: 5 min 25 sec

    Good Mornings @135*11,10
    Close Grip Pullup 19, 11

    Step ups @60*10,10
    High pull@95*12,11

    ReplyDelete
  2. Jeff DallonMarch 22, 2012 at 2:37 PM

    Back Squat: 330x3,3,3,3,3 and 350x0
    Met-Con: 6:38

    ReplyDelete

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