Jan 17, 2010

"i like warm weather"

Training:

part 1:

A1. Bench Press @ 30X0; 10 sets of 1; rest 120 sec

A2. Chin Ups @ 20X0; 10 sets of 1; rest 120 sec

rest 2+ hours

part 2:

for time;

50 KBS - 2/1.5 pd

20 GHD sit ups

10 box jumps - 30/24"

40 KBS - 2/1.5 pd

20 GHD sit ups

20 box jumps - 30/24"

30 KBS - 2/1.5 pd

20 GHD sit ups

30 box jumps - 30/24"

20 KBS - 2/1.5 pd

20 GHD sit ups

40 box jumps - 30/24"

10 KBS - 2/1.5 pd

20 GHD sit ups

50 box jumps - 30/24"

post highest loads for A1 and A2, BWT in #, and total time for part 2 to comments (i.e. 265, 110# @ 170# BWT, 22:14)

swings are to overhead, bell must be straight up at top (games 09 standard), 2 hands overhead for sit ups and hips at full extension at top of box jump