13 May 2013

Tuesday

"Wisdom is a shelter as money is a shelter, but the advantage of knowledge is this: that wisdom preserves the life of its possessor.
Ecclesiastes 7:12

Strength
Work up to 1RM Back squat

then

Front squat 5-4-3-2-1 

then

7 Rounds
5-1 ladder of pull-ups*
rest 15 secs between each set

then

Complete one attempt at max rep pull-ups

then

5 Rounds for time:
100yd farmer carry w/ 2x 60# kettle bells
400yd run 

*Each ladder involves completing 15 pull-ups total so at the end of 7 rounds you will have done 105 pull-ups.

3 comments:

  1. Back squat 315lbs
    Front squat 5x 185, 4x 205, 3x 225, 2x 245, 1x 265lbs
    Pull-ups max 28 reps
    Farmer carry/run 14:30

    ReplyDelete
  2. Your not a Helicopter Rescue Swimmer......your an Aviation Survival Technician. Silly little rabbit!!

    ReplyDelete
  3. Kota : malang

    E-mail : dwiyanipratiwi@ymail.com

    Website : kunjungi

    URL : Link

    URL

    : Link

    ReplyDelete