6/17/2012 Training

part 1
A- Bench Press- 12, 12, 10, 8, 3 min rest  185, 200, 210, 205
B1- GHD raises- @ 2020 x10-15reps, 45s rest; 3 sets 10 each set (Lost tempo on last 3 reps)
B2- Single Leg Deadlift w/55lb DB's- 5 reps, 45s rest, 3 sets Complete
C- Ring Flys- @ 31x1, AMRAP -1, 5 sets; 2min rest 4, 5, 5, 4, 5

Rest 4 Hours

part 2
7min amrap
5 burpees
20 DU
Rest 3 Minutes
12 Rounds + 5 Burpees 7 DU = 312 Reps
+
7min
20s airdyne 90%
40s airdyne 50%
Rest 3 Minutes
120 calories total, avg RPMs for 90%: 88, 85, 85, 88, 87, 88, 89, Always 58 RPM for 50%
+
7min amrap
5 WB
5 ball slams
5 pullups
10 Rounds + 5 WB 5 Ball Slams = 160 Reps