Neighborhood Ninja!

5/14/14

Strength and conditioning circuits.

Deadlifts:
135 x 6
185 x 4
225 x 2
275 x 1
315 x 1
365 x 1
405 x 2, 2, 2, 2

Complex 1:

Rack weight 145, floor weight 165

-Push Press x 6 (145lbs)
-Pullups x 8
-Snatch grip pendlay row x 6 (165lbs)
-Situps x 30
12:00, AMRAP, aim for four rounds.

* 4 rounds + 6 jerks, and 3 pull ups

Out for a run- 1 mile run @ moderate to fast pace
TIME: 7:22

KB swings- 75# KB, 100 total swings, for time. Russian style
TIME: 4:38

Out for a run, again- 1 mile run at SLOW pace
TIME: 8:33