8.22.14 Vacation Day 5

A. BS @20X1 (again with smith machine); 5,5,5; rest 2:00

185-205-225

B1. 3 sets of 5x strict pull ups; rest :20

5-5-5

B2. 3 sets of 10x DB curls; rest :20

25#-30#-30#

B3. 3 sets of 10x close grip push ups; rest 1:00

10-10-10

C. 3 sets of 4x/leg front rack step ups

30s# - 40s# - 45s#

+

4 sets of

10x DB push press (40#-45#-45#-50#)

10x NPU burpees

rest 3:20

Held a work time of 37-38 seconds, last set went to 43 seconds