Sat, 112115

  

A. Deadlift 7×3@80% rest 2 min. Tempo of 30X1

B. Bench Press – 5RM

B2: BO BB rows – ss w/ each bench set 

C. Afap

100 double unders 

50 cal bike 

35 GHD Situps 

50 KB swings 53/35

100 double unders 

D. Assistance Work 

5 rds  NFT 

5-7 weighted strict Pullups 

10 Russian dips (pbars or stack boxes-forearms and pop up) – those who can do weighted,do it

20 hollow rocks 

30′ each arm waiters carry 

2 thoughts on “Sat, 112115”

  1. A. Dlift 3 sec negative, 3×7 at 275 – working on the hook grip
    B. Bench 175×3 (I’m huge)
    C. Metcon 14:28
    D – Some aux work – want to try those russian dips again

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