Nov. 4th

Week 5 / Day 1

A1. Front Squat @41x1, 4-5 reps x 4 sets, rest 1min
185(5), 195(5), 205(5), 225(4)
A2. Wtd. Supinated Chin-ups @21x0, 3-4 reps x 4 sets, rest 90sec
45(4), 55(4), 65(4), 70(4)
B. DB Bent Over Rows @21x0, 4-5 reps x 3 sets, rest 1min b/t arms
75(5), 90(5) x 2 
+
4 sets:
10 DB Thrusters @40#'s
300m Row @90% aerobic
*rest 90sec
1. 1m38s (1m47.5 avg/500m)
2. 1m35s (1m47.0 avg/500m)
3. 1m36s (1m46.8 avg/500m)
4. 1m35s (1m46.3 avg/500m)