Thursday 24th Jan 2013

Supported by:
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach

AM

A)10rm back squat
10@bar
10@60
7@100
5@120
1@140
1@150
1@160
10@160kg
* should have gone heavier but by the end I was too hammered to go another whole 10 heavier

B)3rm floor press
10@bar
5@60
5@80
3@100
1@110
1@120
1@130
3@130
3@135
* one of my worst exercise. Weak tricks make the lock out and end range terrible

C)3 sets for max reps @ floor press weight 135kg
10,10,10

PM
Sprints

4 by 20m
6 by 30m
10 by 20m
* all walk back recovery and got beat on every rep!