August 25, 2009

Push up burpees w/ a pull up, 10, 8, 6, 4, 2,
Hyper-extensions, 2, 4, 6, 8, 10

4-rounds
Heavy Snatch, 100#, 6,5,4,3
box jumps, 15,12,12,12
and supine rows, 12, 12, 10, 8

4-rounds
Heavy Squats, 275#, 3,3,3,3
ham raises, 12,12,12,12
upright rows, 100#, 8,6,6,6

3-rounds
standing cable crunches, 150#, 30
cable push pull, 80#, 10, 70#, 8, 60#, 12 on a side
and hyper-extensions, 20, 15, 12

After it is all said and done, I think I will modify this a bit. I think I'll push the number of rounds up to 7, and drop the number of reps on the body weight exercises a bit.