October 17th 2011

box jumps bw 3 reps 3 sets

squat 70% 80% 90% of max at 240 
135x10 155x5 170x3 190x3 215x10

GHR bw 10 reps 4 sets

Front squats 95x10 105x10 115x10

GHR sit ups bw 10reps 4 sets