Friday 150610

Got out of the gym today! Wake Surfing is a TON OF FUN!

Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

"Diane"
21-15-9 reps:
225 Deadlift
Handstand Push Ups

Competition:
A. Front Squats above
B. Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.
C. Five rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell
OPTIONAL Additional Conditioning Session
At 80-85%…
Row 2000 Meters
Run 2 Miles
Row 2000 Meters
Remember, the additional conditioning sessions should not be performed within 3 hours of performing portions A-C.