Thurs. Nov. 11, 2010

5.30 AM: Frieh Sessions

Warmup:
5 minute jump rope w/ 1 DU/15 seconds
4 minute leg hold w/ 1 flutter kick/15 seconds
3 minute FLR w/ 1 pushup/15 seconds [plank]
2 minute DB OH hold w/ 1 PP/15 seconds
1 minute DH w/ 1 K2E/15 seconds

Then: 3 rounds
6 way BB complex: 6 reps @ each lift

48#...53#...65#
-DL
-HPC
-FS
-PP
-BS
-Pull up [green band ]

Then: 500 row for time
Row warmup 2 mins
then test. 2.13.07 mins

Then: Pick a lift - Dead Lift:

3x5@50% 65#
3x4@60% 85#
3x3@70% 105#
3x2@80% 125#
6x1@90% 145# (bodyweight!)