Training Sept 6

http://www.youtube.com/watch?v=P6EVqSMczXE

function

A1. pronated medium grip chin ups @ 31X0; 3-5 x 4; rest 90 sec
A2. weighted dips @ 30X1; 3-5 x 4; rest 90 sec
B. 10 db walking lunges unbroken - 5/leg; rest 30 sec x 5 - same weight per set
C. tabata sit up anchored - total reps

being

A. Front Squat @ 30X0; 4,4,3,3,2; rest 5 min
B. 25 COVP chin ups unbroken; rest 3 min x 4

will

part 1:
15 TnG squat clean - 115#/80#
45 sec airyne @ 90-95%
rest 6 min actively b/t sets x 5

rest 4+ hours

part 2:
Row 1K @ 90-95%
rest 12 min x 3