11.8.13

A. 1 rep max - bench press

B. 5 sets:
1 minute max effort ring dips
1 minute max effort ring rows
2 minutes rest

11.7.13

A. 1 rep max - deadlift

B. EMOTM 12 minutes:
Even: 3 deadlifts @ 60% new max
Odd: 10 sit-ups (GHSU if possible)

11.5.13

A. 1 rep max - Press

B. 21-15-9
Pull-ups
Handstand push-ups
*400m run to start and in between sets*

11.4.13

Max out week!

A. 1 rep max: Back squat

B. Tabata air squats + burpees

11.1.13

Happy November, y'all!

A. Bench 3x5

B. 100 pull-ups
100 push-ups
100 sit-ups
100 air squats

10.31.13

Happy Halloween!

A. Deadlift 3x5

B. A spooky, scary workout!

10.29.13

A. Press 3x5

B. 2k row for time