Monday 4/29/13

AM
A. Back Squat @3011 4-6×4, 3min rest 155/6 160/6 165/6 175/4
B1. Squat Clean 2-2-2-2, 90sec rest 125-135-148-145
B2. Rope Climb 15′ with jump 2×4, 90sec rest
C. Barbell Close Grip High Pull @3010 8RM, rest as needed 50lbs
D1. DB External Rotation L @3010 6-8×4, 30sec rest 10 db’s for sets of 6 and 8
D2. DB External Rotation R @3010 6-8×4, 30sec rest
D3. DB Powell Raise L @3010 6-8×4, 30sec rest 12lb db’s for sets of 8
D4. DB Powell Raise R @3010 6-8×4, 30sec rest

PM
Row 90sec @90%
Rest 90sec
x4
5min rest
x2

Did both sets together due to time constraints.

time:  12:29/ 2984 calories

The First Four Spring Challenge

The First Four Spring Challenge

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