Saturday 05Oct13

A.  Reverse hyper; 4 x 8-10, rest 60 seconds

B.  Front squat;  @ 55% of 1 RM + 40# in chains per side – 2 reps on the 60 seconds

+

400m run @ 1:10 pace

plank hold for 50 sec.

rest 5 minutes x 5 rounds

RESULTS:

A. 140-150

B. I didn’t have chains so I did 2 reps EMOM for 10 mins with 245.  I felt very solid as I moved through this.

C.  I didn’t get to this part.  A few of the guys were screwing around with the Yoke and other strongman stuff and I jumped in.  Did a few Yoke carries with 485# on my back…back was okay.