Tuesday January 22nd, 2013

4 sets:

A1. Back Squat 6-8 reps. @ 40x1   Rest 30s.

A2. Shoulder Dislocates with PVC or band.    10 reps.   Rest 3 minutes

+
scaled "Jackie"
For time:
1000m row
50 Thrusters 45# / 35#   or use light set of DB's
30 ring rows.


4 sets

A1. Back Squat  4-6 reps.  @ 40x1.   Rest 30s

A2. Shoulder Dislocates with PVC or band.  10 reps.   Rest 3 minutes.

+
"Jackie"
For time:
1000m row
50 Thrusters with 45#    -   Rx'd version of Jackie the barbell weight is same for male and female
30 pull-ups

compare to December 30th, 2011 or May 12th, 2012.