Tuesday- April 15, 2014

warm up

12- 100m sprints

21-15-9

Squat snatch (95lbs/65lbs)

Chest 2 bar pull ups

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 3

-Dynamic Effort Lower

Box Squats

14" box

Texas Squat Bar

55% + chains

6 sets x 2 reps
**front squat warm up

-Sumo Pulls + bands
2 mats
9 sets x 1 reps

-Conventional Pulls + bands
2 mats 
3 sets x 2 reps

-Strap Good Mornings
3 sets x 4 reps

-KB Box Dead/Squats
2 sets x 20 reps

-GHRs
-2 sets x 10-15 reps

-Reverse Hypers
2 sets

-ABS