Monday May 6th, 2013

A. Front Squat – build to a max 190 15lb PR!
B1. DB RFESS L @3010 8RM, rest as needed 35lb DB
B2. DB RFESS R @3010 8RM, rest as needed 35lb DB
C. Barbell Close Grip High Pull @3010 10-12×3, 90sec rest 52lbs X 10 X 3
D1. DB External Rotation L @3010 6-8×2, 30sec rest 15lb DB X 6/each arm
D2. DB External Rotation R @3010 6-8×2, 30sec rest
D3. DB Powell Raise L @3010 6-8×2, 30sec rest 15lb DB X 6/each arm
D4. DB Powell Raise R @3010 6-8×2, 30sec rest

PM
30sec row @90%
30sec rest
x4
3min rest
x3

JumpNRope came to CFNF for a seminar yesterday.

JumpNRope came to CFNF for a seminar yesterday.

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