May 10th, 2013

At GCU

Strength
- Find 1 rep max Back Squat : 335# (20# PR)
- Find 1 rep max weighted pull-ups with machine : 65#
Then do 12-10-8 Strict pull ups with 15#
- 3 x ME L-Sit Hold

Conditioning
21-15-9 reps of:
Clean Pulls @155#
Toes-to-Bar
then
4 x 500m Row
16:55 Rx