Wednesday, April 4, 2012

4/4/12 - WEDNESDAY

Warm-up:
Complete
20 lb Medicine Ball Cleans - 20
DU- 100

Strength:
2-2-2-2-2
Front Squat

Met-Con:
3 Rounds for Max Rep
Ring Dip
75 lb Hang Power Snatch
24" Box Jumps
Do 3 sets of 3o sec on, 10 sec off for each exercise per round. So do a total of 90 sec ring dips before moving to next exercise. 10 sec rest after each set.

Assistance
Weighted Pull-up - 3x8-10
Posted by at

2 comments:

  1. JeremyApril 5, 2012 at 5:35 AM

    FRONT SQUAT 210*2,225*2,245*2,255*1,245*2

    MET-CON: 296 REPS TOTAL

    WEIGHTED PULL-UPS @50LBS 5*6*6

    ReplyDelete
  2. Jeff DallonApril 5, 2012 at 6:46 AM

    Front Squats: 225,245,255,265,275 = PR!!!
    Met-Con: 310 total reps
    Weighted Pull-up: 50x8,8,6

    ReplyDelete

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)