9/15/11 Thursday

Warm up!

Main Set: Two-a-day!
Session 1:
L3: reps 20 - 15- 10
- front squat (moderate load)
- dead lift (moderate load)
- dumb bell push press (moderate load)

L2: same excercise, reps 15-10-6
L1: same excercise, reps 12- 8- 4

Session 2:
L3: 10 rounds
- 10 power cleans
- 10 box jumps
- 5 chest to bar pull ups
- 5 clapping push ups

L2: 5 rounds
- 10 power cleans
- 10 box jumps
- 5 chest to bar pull ups
- 5 clapping push ups

L3: 3 rounds
- 10 power cleans
- 10 box jumps
- 5  pull ups
- 5  push ups

Train Hard!
Rayne