Thursday, September 19, 2013

Warm Up
5 minutes of joint prep
400 meter run @ 60% intensity
Step behinds x 2 lengths
Role x 2 lengths
Brachiation
Deadlifts 5, 5, 5, 5 Last set should be done at your Diane weight.
HSPU with whichever variation you will be using.

A. BENCHMARK - DIANE
For Time
21-15-9
Deadlift 185/225 lbs
HSPU (You may kip)

NOTE ON DIANE - DEADLIFT WEIGHT AND HSPU VARIATION FOR FIRST SET SHOULD BE SOMETHING  YOU CAN DO IN NO MORE THAN 3 SETS.

B1. JEFFERSON CURLS X 10 REPS PLUS 30 SEC HOLD X 2 SETS
B2. DR. SPINA'S 90/90 X 2 SETS