Wednesday 27 November 2013

all brids- a, c, d, e.
choose- b
(a little different today. you will hit at least 4 pieces, maybe 5. if you choose to hit "b", you will then hit the shorter versions of "c" and "d". do not go for the longer version if you choose to hit "b". will be taking the volume too over-board).

a) 7x2 push press (progressive). work up to a heavy set. rest 2:00.
b) 4x3 bench press (progressive). work up to a heavy set. rest 2:00.
c) emotm x 20:00 (or 12:00)
        odd- 3 rope climbs
       even- 12 toes to bar
d) airdyne- :30 hard, :30 light x 25 (or 20) sets
e) 100m farmer's carry (100#/70# each hand)
    30 kb swings 53#/35#
    15 bar muscle ups
    100m farmer's carry (100#/70# each hand)
    20 kb swings 53#/35#
    10 bar muscle ups
    100m farmer's carry (100#/70# each hand)
    10 kb swings 53#/35#
     5 bar muscle ups
    100m farmer's carry (100#/70# each hand)