Ryan & Janel 140314

PART I:  Strength

Front Squats: 

1x5 @65 130/52

1x5 @70 140/56

1x5 @75 150/60 

1x5 @80 160/64

1x5 @80 160/64

In between sets stick to tempo to develop muscular firing strength.

Green to Blue, Purple to Purple + Red

3 x 5 reps of chest to bar chin-up with a six second negative

2 x max-rep pull-up with five-second negative

2 x chin-up max hold 30 seconds or more.

In between sets build to a challenging squat clean (max 2 reps) 

PART II:  Conditioning 

12 Min Clock:

30sec/30sec off

Row (Cals)

Strict Press

Air Dyne (Cals)

Push-ups