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Westchester, NY

Wednesday, September 29, 2010

Front Squat

3-3-3-3-3 @ 75% of 1RM

AMRAP 8

4 Handstand Pushups

8 KB Front Squats

12 GHD Situps

(7 Rounds + 4 HSPU)

Posted by H at 10:07 AM

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1RMs/Goals

Strict Press: 175lb (180lb)
Push Press: 205lb (215lb)
Push Jerk: 215lb (230lb)

Split Jerk: 255lb (275lb)
-
Front Squat: 310lb
Back Squat: 345lb
Over Head Squat: 185lb
-
Deadlift: 440lb
-
Snatch: 155lb (155lb+)
Power Snatch: 135lb
Bench: 245lb (275lb)
-
Squat Clean: 260lb (300lb)
Hang-Power Clean 245lb (275lb)
Power Clean: 255lb
Clean & Jerk: 225lb
-
HSPU: 10

Muscle Ups: 4
Cons. Pull Ups: 30 (50)
Cons. Double Unders: 112 (150)

Mile Run:
5K: (sub 20mins)
500m Row: 1:27
2K Row: 6:59.5
100 Pull Ups: 8:01
100 Push Ups: 2:31
150 Double Unders: 1:54

Rower Watt Output: 975

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Wednesday, September 29, 2010

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