2011-12-28

Take 20 minutes to establish a 3RM on the Front Squat

Post loads to comments.
Compare to 12.3.11

then,

3 RNFT
30 Unbroken KB Swings
15 DB Bench Press
1-3 rope climbs

I worked up to 50# x 3

then I only did 2 rounds of the assistance work - i needed to get home to E.  

 used a 12kg kb - the first round was all broken up - the 2nd round was unbroken russian swings
round 1 used 12.5lb DB for both hands, rd 2 used a 15# in my left
did rope climb assistance exercise - pull up to standing from a lying down position keeping legs straight as possible.