Neighborhood Ninja!

4/12/11

NOON

DB Hang Cleans

- 70 x 3

- 70 x 3

- 80 x 2 (failed on 3)

- 80 x 2 (failed again)

Shrugs

- 270 x 10

- 360 x 10

- 360 x 8

- 360 x 8

PM

Front lever work: 3 sets of 10 seconds

Superset: 4 sets of 10 reps of:

- Romanian Split Squats (50# DBs)

- 1-leg DB Deadlifts (50# DBs)

Superset: 3 sets of 20

- Box Jumps (28" box)

- Jump Split Squats

4 Rounds for Time:

- 500m row

- 10 KB Swings (32kg)

TIME: 12:43

3 sets of 15 Glute Hamm Sit Ups.