Friday 10/18/13

Fri Oct 18

part 1

4 sets on 10min w 1.5pd ub (Ru swings)

1- alt kbs- 10/ 15/ 20/ 25/ 30

press 115lb x7

~8:38

2- alt kbs- 10/ 15/ 20/ 25/ 30

dips 70lb x7

~8:10

3- alt kbs- 10/ 15/ 20/ 25/ 30

pull-ups 25lb x7

~8:10

4- alt kbs- 10/ 15/ 20/ 25/ 30

squat x7- 185/ 205/ 225/ 245/ 265lbs

~9:30

(2000 swings this past wk)

part 2

20min AD

30s 85%

30s 50%

~ 420 Cal (205/ 215)

+

10 legless RC with 30lbs dball for time-

~18:56

part 3

60min mob session- awesome!

(feel spent)...