11/14 squats/ presses

Back to basics ALWAYS works!!!

Today did some light front squats and rears.  Started with a power clean to press.  I'll finish this 4th week saturday then take a back off week for the 5th which will be some crossfit workouts for the week.  One thing I have learned after 35+ years of lifting is to listen to your body!!  I finally have, and know when to back off.

1 power clean + press 50kx8, 50x8, 70x7, 80x7

Front squats 50kx5, 70x5, 90x5, 130x5

Rear squats narrow stance 50kx7, 90x7, 120x7, 150x7, 160x7   

one arm DB tricep extension 25x10x4

Pushdown 2x10

Conditioning

Rope whips 15sec on 10 off superset with

Standing wtd. abs x10- 5x

800# chain drag 4x25 steps

Keep at it, never give up

Kill it,

Irish Celt