Wednesday- September 17, 2014

warm up

450m run

then…

50 wallballs

50 toes to bar

For time:
10-9-8-7-6-5-4-3-2-1
Push jerk (135lbs/95lbs)Front squat (135lbs/95lbs)

*3 Burpee penalty everytime the bar is dropped

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Westside

Max Effort Upper 

Pin press from chest + chains

-Outlaw Wide

1 set x 6 reps 

*add 5lbs from last time

Laying Triceps Extension

1 set till failure 

-JM Press

3 sets x 10 reps

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-Machine Curls

5 sets x 10 reps

H.A.P

-ABS

Hybrid

Max Effort Upper 

-Snatch 85%x 1, 90%x 1 

- Clean & Jerk 85%x 1, 90%x 1

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-ABS