11/12/12-11/16/12

MONDAY-SQUAT

WORK SETS:
245x3
280x3

TUESDAY-CONDITIONING
100 kettlebell swings (16kg)
5 minute tempo run (20 on/10 off) - 4 incline/8.5 mph

WEDNESDAY-UPPER BODY
Kettlebell clean and press (20kg) - 3x8
Pullups
Elevated pushups
TRX rows
Kettlebell armbars
Turkish getups

THURSDAY-CONDITIONING
Same as Tuesday

FRIDAY-DEADLIFT

WORK SETS:
300x3
340x3
390x3

ACCESSORY WORK:'
Good mornings(ssb) - 145lbs, 5x5