Friday, June 14, 2013

June 14th, 2013

Workout of the Day

A. Front Squat   - work up to 1 RM for today
B. Front Squat – 3 x 1 (3 sets of 1 rep) @ 90% of weight used for Part A)
C. Max chin-ups w/25# (DB) x 3 sets
D. Death By Ball Slam with a 2 Burpee Buy In
Perform 1 ball slam the 1st minute, 2 ball slams the 2nd minute, 3 ball slams the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 2 burpees before starting your ball slams.  Focus on landing flat footed, toes forward and in the athletic position throughout your burpees.

A. 285
Left side low back tweaked a little.  Stopped there and rolled it out
B. Skipped.  Felt better after rolling, but played it safe and moved on.
C. 5, 6, 6
D. 18 rounds + 18 ball slam (kind of mentally quit this round)

Used 20#m slam ball

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