Wednesday- April 17, 2013

warm up

450m run

then...

"Chest to Bar Cindy"

3x

3 Rounds:

10 Clean & Jerks (135lbs/95lbs)

400m Run

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Sling Shot Floor Press  + Band

Work up to a heavy double

-Bent Over Rows

3-5 sets 5-8 reps

Accessory Work

-Laying Triceps Extension 

3 sets x 3-5 reps 

H.A.P

-Bent Over Laterals

4 sets x 12 reps

-Scap Pulls

3 sets x 10 reps

Endurance

400m run

2 minutes rest

4x

Row

200m row

1:30 rest

6x

Swim

1600m swim