Strength
1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.

86, 98, 111, 117

2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.

60, 60, 60, 60

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.

68, 78, 83, 83

Conditioning

Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

17.10 Rxd

Great little race with Dave Butterfield, Dave was off the bar 10 reps before me and on to the push ups. I managed to catch him on the push ups and go into the situps ahead. I had completed 7 reps when he reached them, i could see he was cycling through them at a quicker rate than i was. We both stood up to start the squats at the same time, i could see him going at a steady pace so i tried to keep a 2-1 pace and went unbroken. This worked as i managed to open up a 20 second gap.

This just shows how much competition within a workout can push you on.

5 minute AMRAP of:
Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

Ran out of time will catch up tomorrow