3.11.14

Strength: Back Squat 3 x 8+ @ 72.5%.  Assistance Strength: Beginners: Static Holds x 3-5 ALAP, negatives x 5-7.  Int/Adv: Negatives 12 x 2 O.T.M., or weighted STRICT Chin Up 4 x max reps @ 75% of 1RM.  Conditioning: 7min ascending ladder of shoulder-to-overhead (S2O) @ 75#/115# and toes-2-bar (T2B) x 3's. 3 S2O, 3 T2B, 6 S2O, 6 T2B, 9 S2O, 9 T2B, 12 S2O, etc.  K-Star Coaching Cue http://youtu.be/pCeYOS2tZsg