9/13/13 Friday

Performance

A1. Deadlift @ 20X1, 4-4-3-3-3, 90sec  rest

A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1.1 x 5 sets, 90 Sec rest

B1. Russian KBS @ 32/24kg, 13-16 reps x 4 sets, 90 sec rest

B2. Wtd Bar Dip Cluster @ 20X0, 1.1.1 x 4 sets, 90 sec rest

C. DB Stationary Forward Lunges @ 10X0, 12/leg x 3 sets, 1 min b/t legs (i.e. no alternating)

 

* Extra

Single Arm Suitcase Carry, 30 seconds heavy x 5 sets per side, 30 sec b/t sides