11SEP2012
ECWU + MWOD Squat prep
goblet squat - 20 x 8, 30 x 15
back squat - 45 x 5, 95 x 3, 140 x 1, 140 x 5, , 160 x 5, 180 x 14, 230 x 1, 280 x 1, 280 x 1
a. pause bench - bar x 5, 80 x 8, 100 x 8, 120 x 8
b. tbar row - 4010 - bar x 10, 85 x 10, 105 x 10, 120 x 10
100 35# kb swings: 2:52.69
Notes:
-Day 1, week 2 full body 5/3/1 full body phase 1 part 2
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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