A quick recap of this past week’s effort:

5/2/11 - 5/8/11

Monday

Bench Press: 2 x 5, 1 x 18 @ 110#
Back Squat: 2 x 5, 1 x 12 @ 170#
Overhead Squat: 2 x 5, 1 x 12 @ 80#
Dips: 3 x 3-rung Ladders
L-Pullups: 3 x Max - 8, 8, 8

Tuesday

Frequency Chins: 4 x 3-rung Ladders (due to availability)

Wednesday

Hang Power Clean: 5 x 3 - 
Deadlift: 1 x X @
Conditioning:

5:00 max rounds/reps of -
6 Strict chest to bar pullups +
9 1-Arm DB Thruster @ 50#

2 rounds + 3 Pullups (33 reps total)

Thursday

Burpees: 5:00 max reps - 51

Friday

Standing Press: 2 x 5, 1 x 8 @ 90#
Front Squat: 2 x 5, 1 x 14 @ 130#
Clapping Pushups: 3 x Max - 14, 11, 7
Row: 6 x 250m sprints, 1:1 work/rest - 00:54, 00:56, 00:55, 00:54, 00:53, 00:52

Saturday

Frequency Pullups & Pushups:

Pulls - 8, 6, 7, 8, 8, 8 (45)
Push - 23, 23, 23, 23, 23, 23 (138)

Sunday

Rest - 2+ miles bike ride downtown

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