Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus

Wednesday, January 26, 2011

"backside"

5 rounds for time:

5 dead hang pull-ups
10 deadlifts 135 lb
15 two arm bent over 50 lb DB row
20 ghd back extensions
400 m run

cool down:
30 sec on 30 sec off defensive lateral shuffle 3 times in a row
3 sets of 15 one arm kb skull crusher and bicep curl
30 sec on 30 sec of quick feet up and down a stair 3 times in a row again
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1 comment:

  1. ham-on-it with cheeseJanuary 26, 2011 at 8:28 AM

    runs on treadmill backside completed in 23:44. Hamstrings were on fire the most it seemed.

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