tonight I met my friend and training buddy, Bethany in the gym to work out a very simple free-bar lifting program for her. Rom. Deadlifts, incline bench, overhead press, high pulls from hang position, sumo deadlift high pulls.

In the process I did some stuff.

Bunch of high pulls. I don't remember the weights, some at about 90 pounds, some at about 135, some at 155.

Overhead Press ... 8x95, 6 x 135, 5 x 155, 1 x 175

Sumo Deadlift High Pulls...pull everything to above the eyes
8 x 65, 8 x 76, 6 x 85, 6 x 95, 4 x 105, 4 x 115

then blast 1000m on the concept 2 row machine AFAP: 3:58.6 There's a contest going on among the Fat Boyz at NASGA. I'm in at under 4:00 min!