Friday Aug 22, 2014

1. Squats

5RM Back Squat
5RM Front Squat

2. 4 RFT
3 Deadlifts, 225
6 Power Snatch, 115
9 Bench Press, 135
12 C2B

3. Optional Accessory
3 rounds with 90 sec rest between lifts
  8 Romanian Deadlift
  8 Bent Over Rows
  8 Underhand Grip Lat Pulldowns
  8 Good Mornings
  rest 2-3 mins


oh and by the way...

"I accepted the ALS Ice Bucket challenge from Jamie Mackey.... well 24hrs late, but hey... I now challenge the guys from the gym... Gean Mun Johnson Lane Polak Sack T., Matthew Davis, Matthew Tomlin, Tim Rochell, Scott Miller, Michael Van Kirk, David Wachira, Tom Detwiler, Nick Robinson, Wade Glass, Lee Ferrell. You know who you are."