Monday, 9/7: Oh herro!

"As rong as you train hard and smart, making gains are...inevitabre."

Week 3, Day 1: Last week before a rest week

1. Snatch Push Press+OHS: 4 sets of 2+2
2. Back Squat: Up to 5 RM, -5% x 5 reps, -10% x 5 reps, or do a total of 3 working sets, but no more than that.
3. Glute Ham Raise or a Hamstring Exercise of your choice: 5 sets of 7
4. Hand Stand Push Ups: 5 sets
5. Dips: 5 sets of 5-8 reps
6. Abs: Your choice for 5 sets
7. Hill Sprints or Sled Pull: 60m x 5

Randomizer Option:

Back Squat: 5 sets of 3

800m Run
21 Ring Dips
21 Pull Ups
400m Run
15 Ring Dips
15 Pull Ups
200m Run
9 Ring Dips
9 Pull Ups


  1. I went up 15# on my 5RM back squat from last week! Whoot!

  2. Nice Michelle!!! Congrats!!!

    I got 180 for 5 today on the Back Squat.

    I was not feeling it this morning. I had to get a triple expresso to get moving. Got it done though.

    Oh by the way, handstand push ups are harder when you weigh more then your used to. Just in case you guys didn't know that.

  3. ultra mega kew girlSeptember 7, 2009 at 4:35 PM

    it all boils down to you being fat, jp

  4. Great job as well JP! 180 for 5 when you had a PR last week at 182 for 2? That's awesome. Keep it going.