Thursday, December 10, 2009


not too shabby for a first time lifter... SAMBO!

warm up: shoulder complex, 15 low back lateral side squat jumps super set with 15 sumo deadlift high pull lunges. then 5 pull up, 5 push up 5 ring dip - 3rounds.

str: bench press 3x5 use 80,85 and 85% of 1rm. on the last set do amrap.

WOD: 10-1 of
renegade man makers
weighted step up
weighted sit up
dead hang pull up

its a grinder... might wanna bring a sweat rag. 

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