Saturday 6.28.14

30 Minutes of the following:

Start a clock and do each task as quickly as possible.

At the top of the first minute—60’ of burpee (no push up) broad jumps

At the top of the second minute—60’ Yoke Carry

At the top of the third minute—60’ High Low Waiter’s Walk

*Use two different weights, hold the lighter of the 2 overhead with a straight arm and the heavier at the side. Switch sides each set

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A. Tricep Push Downs; 12-8-6-6-15 (drop set), rest 30

80# x12 (I did this set wrong), 70# x 8, 80# x 6, 90# x 6, 60# x 15

A2. DB Hammer Curls; 8-12/arm reps x 5 sets, rest 60

20# x 12 for 2 sets, 25# x 12 for 2 sets (I was swinging the weight on these), 15# x12 (stopped swinging on the last set)

B. Rolling DB Extensions; 10-12 reps x 4 sets, rest 60

Used 8#, 10#, 12#, 12# x 12 reps for each. I felt like if I used too much heavier it would make my shoulder feel weird.