Sunday, June 9, 2013

Monday, June 10th

No frills, just do the fucking work!

Strength
Back Squat
3-3-3 @ 90% of 1RM
Dead Lift
1-1-1-1-1-1-1 @ 90% 1RM
Weighted HSPU
6 EMOM x6min @ as much weight as you can do

Conditioning
18-15-12-9-6 of...
Wall ball (heaviest fucker in your arsenal)
Ring dips
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5 comments:

  1. UnknownJune 10, 2013 at 1:19 PM

    Strength
    Back Squat
    3-3-3: Done @ 365#
    Dead Lift
    1-1-1-1-1-1-1: 415 across
    Weighted HSPU
    6 EMOM x6min: Done w/Kit

    Conditioning
    18-15-12-9-6 of...
    Wall ball @30#
    Ring dips

    7:50 RX

    ReplyDelete
  2. AnonymousJune 10, 2013 at 7:37 PM

    Back Squat
    3-3-3 @ 90% of 1RM @ 275#
    Dead Lift
    1-1-1-1-1-1-1 @ 90% 1RM @ 330#
    HSPU (not weighted) 25# Plates
    6 EMOM x4-5min

    Conditioning
    6:58
    18-15-12-9-6 of...
    Wall ball 30#
    Ring dips

    ReplyDelete
  3. LeonidasJune 10, 2013 at 7:45 PM

    BS- 340/345/350
    DL- 445
    HSPU- 20lb vest at 2" deficit

    Cond- 4:59 W/ 30# slam ball

    ReplyDelete
  4. Faye StechJune 11, 2013 at 8:12 AM

    180-175-175 BS
    270x6 - 265 DL
    5-3-3-3-3-1 HSPU

    9:00
    14lb. WB
    Assisted dips

    ReplyDelete
  5. 'RissaJune 20, 2013 at 1:58 PM

    I suppose I should actually post (i'm a week behind)
    BSquat 140#, 2x145#
    DL: 185#
    HSPU: 6 EMOM x6min (no added weight)
    Conditioning: 20# wallball to 10ft, dips off box 8:11

    ReplyDelete

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