10/28/14

28th
A. EMOM 8 minutes; PC TnG x3 @60% of 1RM

150#

B. CGBP cluster; 5.3.1; Rest 20 seconds/ Rest 3:00 x3-4 sets

185# - Tough - 4 sets

C. DB 3 point row @20x1; 6-8/arm x4; Rest 90 seconds after both arms

50 - 8
60 - 8
70 - 8, 8

D. DB Powell Raise @3010; 6-8/arm x4; Rest 90 seconds

10 - 8
15 - 8, 8, 8

+
5 sets
60 seconds kb swings 2 pood
60 seconds HR push ups
60 seconds ring rows
3:00 rest
- all sets same reps

12+20+15
12+20+15
12+20+15
12+20+15
12+20+15