Fri 11-28-14

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 92-95%
Bench Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Rest 2 minutes
Make these heavy the first wave, and heavier on the second.
Every three minutes, for 24 minutes (8 sets) of:
Run 400 Meters
10 Push Press (115/75 lbs)
5 Muscle-Ups
Scale as needed…you should have at least 30 seconds of rest before you start your next set.
(Compare results to September 26, 2014.)
Five sets of:
Chinese Rows x 5 reps
(the goal is to go heavier than last week)
Rest 60-90 seconds
GHD Sit-Ups x 12 reps
Rest 60-90 seconds


One thought on “Fri 11-28-14

  1. A. 280-280(f jerk)-280-285(f jerk)-285. Not a great day
    B. DNA
    C. completed all rounds around 2 min, scaled to 200ish meters b/c not sure what the altitude would do. Still effing hard. All PP and 5/8 rounds MU unbroken
    D. DNA

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