Tuesday- July 22, 2014

warm up

In 10 minutes

450m run

then…

"C2B Cindy"

AMRAP 12
5 Repetition Power Clean

10 Push-ups

15 Squats

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Westside

Week 8

Dynamic Effort Lower

-Box Squats

14.5" box

Texas Squat Bar

55% + chains

10 sets x 2 reps

-6 "Conventional Rack Speed Pulls

45% + heavy band

8 sets x 2 reps
*quadded minis 

-Wide Stance Bad Mornings 

2 sets x 20 reps

-GHRs
2 sets x 10 reps

-Reverse Hypers
1 set x 30 reps

*Optional Finishers

-Narrow Stance Box Squat

2 sets

*weights, bar, and reps of choice

-Step Ups

2 sets x 1:30

-Good Mornings

2 sets

*weights, bar, and reps of choice