Wednesday, July 17, 2013


Back Squat
5x3 @70%

Strong Skillz Day
3x3 weighted pull up
3x10 UB Toes to Bar
3x20 Shoulder Touches
3x15 second ring hold

Fe Gamers
1) Back Squat 7x5 @75%
*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight. (Courtesy of Rudy Nielsen & The Outlaw Way)
2a) 3x3 weighted pull up
2b) 3x3 weighted ring dips
2c) 3x ME UB Strict HSPU
2d) 3x ME UB Muscle Ups