GREYSKULL AK (8/21/2013)

Throughout Day: Frequency Method 

• push-ups 6x20 reps
• chin-ups 6x5 reps

Lunch: Weight Training

• Bench Press 2x5, 1x5+ @ 185 lbs (weight reset from .9 of 205 lbs) - 15 reps
• EZ curl bar curl 2x10-15 reps
• 1x15 reps @50 lbs
• 1x15 reps @70 lbs
• Burpee workout (VC #1) 3x13 reps in 39 seconds, 1 min rest  (33, 34, 35 seconds)

PM: Weight Training

• Deadlift 1x5+ @ 260 lbs (add 5 lbs) - 10 reps
• High Intensity Conditioning:
• 8 minutes:
• EMOTM 5 Ball Slams (40 lbs)
• FROTM AMRAP KB Swings
• 102 reps