12/30/11 Fri

The Lab is closed sun 1/1/2012
Mon hrs: 2, 4, 5, & 6pm only

Strength Work:
Dips 5×5 add wt ea round if applicable
Front Squats 5×4 add wt ea set build to heavy. Not Max Effort (ME)
HSPU 5×3

All Strength work will end at the bottom of the hour.

Met Con
10 Min Clean & Jerk Ladder Rx = (155/103) Sx = (135/93)
1 rep 1st min
2 reps 2nd min
3 reps 3rd min
4 reps 4th min
5 reps………….
Go to 3 reps on the minute once you fall off of the ladder