4/15/13

Monday worked out at Golds Gym Pinardville 430pm.

Buy In:
800 meter run 4:37
15 GHD back extensions
15 V-Ups
10 Strict pull-ups
10 push-ups
15 Walking lunges

Strength:

A. Box Squat – 3RM – just below parallel
135x3, 185x3, 225x3, 245x3, 275x3, 295x3
Felt good considering my back was still stiff from Saturdays comp.

B. Single Leg Squats 4×6 @31X1
30x6, 40x6, 50x6, 55x6
22 min total time^

C. AMRAP 10
200m Run
10 KB (70/53) Unbroken!
10 Pull-ups (C2B for those capable)

Had to use the treadmill on 7.0 each round of the run. And a 70 pound dumbbell. Completed 4 full rounds of run and DB swings unbroken. 3 rounds of pull-ups unbroken and 5-5 on fourth round. Was able to hit 100 meter run before time was up.

Felt good after workout.



3 rep max box squat.