Saturday, August 6th, 2011
BBQ at Crossfit O-town today after the last class (1030-1130) which is when I usually train so I am training very early before the first class at 930.
Up at 630 training at gym by 7:15.
Front Squat: 495x3 x 2 sets ( I was hoping to do sets of 4 but the weight just felt REALLY heavy on my shoulders today and it was difficult to breath, not sure if it's because I was training so early or if i'm just not as strong as I think I am right now lol)
Safety Hellraiser SQ: 515x3 x 2 sets
1/4 squats: 1035 x 15 reps
Conventional Deadlifts: 650 x 1 x 2 sets
Kettlebell Swings: 3-poot x 25 x 2
Friday, August 5th, 2011
Bench Press: 365x5,5,5,5,4,3,
315 x 5x5 paused
Ring chins x 30
W ring dips x 30
W ring pull aparts x 25
ALL X 3 rounds
Thursday, August 4th, 2011
Conventional DL: 645 x 1 x 9 sets
KBS: 3-poot x 25 x 2 sets
GHD Situp: 21 x 3 sets
Wednesday, August 5th, 2011
Bench Press: 365+chains@60 x 4 x 8 sets. 315 x 9 x 3 sets
SWGChins: x 35
W Ring Dips x 30
W ring pull aparts x 23
ALL X 3 Rounds
