Backed up Workouts for the week

Sunday, July 3rd, 2011
20 minute tempo run @85%

Monday, July 4th, 2011
15 Minute tempo run @ 90%

Tuesday, July 5th, 2011
A. Front squat heavy double, up to 275 lbs
B. Db Russian split squats, 5 sets of 8 reps @ 45 lbs
C. Row @90% x 500 m with gas mask
Time 139.6

Wednesday, July 6th, 2011
A. Push press heavy single, up to 210 lbs
B. Amrap 10 minutes of
No false grip muscle up x 2
Hspu x 4
Kbs x 8 @ 2 pood
total rounds equals 8

C. Db external rotations @ 15 lbs, 3 sets of 8 each arm