June 11

AM

A. Front Squat with Chains @ 22X1, 4-4-2-2-2-2, 4 min - pause @ full depth

B. Prowler Sprint 15 sec ALL OUT @ 90lb load x 6 sets, 2:30 min

C1. Barbell Split Squat @ 30X0, 6-8/leg x 3 sets, 1 min b/t legs - same set-up as DB's, bar on back of neck

C2. GH Raise Drop Set @ 20X0, 8.8 x 3 sets, 1 min - make the first 8 really hard, rest 10 sec, then do another 8 with less intensity, each 8 should be very hard

D. Reverse Sled Pulling @ moderate load, 60 sec walking x 5 sets, 120 sec b/t sets - 20lb more than last week

A. 135# (4), 140#(4), 145#(2), 150#(2), 155#(2), 160#(2) *all plus 60lb of chains

B. Completed. Really tough and it was 95 degrees today too so I was dying from the heat on top of the 15 sec all out sprint. Distance decreased on sets 4, 5, 6.

C1. 103# (7), 108#(6), 108#(6) i like these better with the barbell

C2. 25#.15# for all 3 sets

D. completed with 110# load. 

PM

3 x 3 min Airdyne @ 50% effort/7 min Airdyne @ 70-75% effort (try to get your heart rate up to 80% max heart rate)
Completed. Heart rate at 174-178bpm for each 7 min interval. Felt good throughout.