Barbells and Bikes: Monday: 07.20 A. Back squat, 4 x 3-4, 42X1; 3:00 rest #260-#275-#280-#280(2) B1. Close-grip bench press, 6-4-2, 21X1; :60 rest - #190-#205-#215 B2. Pendlay row, 3 x 4-5, 20X1; 2:00 rest - #185-#195-#205(5) C. DB external rotations, build to a heavy 6-8/arm, 30X0 - #25(8) - didn't try the #30 D. Frog stand, 3 x max hold; rest as needed + :03-:17-:24- first one was a mess! 10 sets: :10 AirDyne @ high effort(650+watts) :50 AirDyne very easy spin (100ish watts) #crossfit #crossfitmasters #cfmasters #rtg16

Monday, July 20, 2015

Monday: 07.20 A. Back squat, 4 x 3-4, 42X1; 3:00 rest #260-#275-#280-#280(2) B1. Close-grip bench press, 6-4-2, 21X1; :60 rest - #190-#205-#215 B2. Pendlay row, 3 x 4-5, 20X1; 2:00 rest - #185-#195-#205(5) C. DB external rotations, build to a heavy 6-8/arm, 30X0 - #25(8) - didn't try the #30 D. Frog stand, 3 x max hold; rest as needed + :03-:17-:24- first one was a mess! 10 sets: :10 AirDyne @ high effort(650+watts) :50 AirDyne very easy spin (100ish watts) #crossfit #crossfitmasters #cfmasters #rtg16

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