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Old 09-16-2013, 02:15 AM   #439
David Boyle
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Join Date: Mar 2009
Location: West Coast/AZ
Posts: 633
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20100916

HB Back Squat
335lbs x 5
335lbs x 5
335lbs x 3

Power Clean & Push Jerk x 10 sets x 1 rep
@ 235lbs every 90 sec

Conditioning:
2 mile run
MARSOC Short Card
1. 30 Push-ups
2. 30 Air squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills
6. 30 Push-ups
7. 30 Mountain climbers
8. 30 Flutter kicks
9. 10 Burpees
10. 10 Cherry pickers (4-count)
11. 30 Push-ups
12. 30 Star jumpers
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain breakers
16. 30 Push-ups
17. 30 Lunges
18. 30 Hello Dolly
19. 10 Burpees
20. 10 Trunk twists

*totally smoked and feeling great.
*Had to go at this alone...gym partners were MIA.
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