Lots and lots and lots of squats 11-02-10

Warmup: Stick work on shoulders Practice squats Workout: Working up to 12RM back squat With Max Rep HSPU's in between rounds Mike: 15 x 40kg, 12 x 50kg, 12 x 60kg, 12 x 70kg, 12 x 80kg, 12 x 90kg, 12 x 100kg, 12 x 110kg, 7 x 120kg, 5 x 120kg Best HSPU's was 3 to one Abmat Bjorn: 15 x 40kg, 12 x 50kg, 12 x 60kg, 12 x 70kg, 12 x 80kg, 10 x 90kg, 12 x 90kg, 5 x 100kg, 4 x 100kg, 6 x 110kg HSPUs max - 7 to 1 abmat, 4 to ground Then... 10RM OHS With Max Rep MU's or Dips between rounds Mike: 3 x 10 at 40kg Regular Dips - 8, 9, 7 Bjorn: 10 x 40, 7 x 50kg, 10 x 50 kg, 5 x 60kg, 7 x 60kg MUs - 4, 3, 2, 3, 1 Finisher: 2km row or 4 x 500m with 30 sec rest Mike: 2km in 7:09 Bjorn: 4 x 500m - ave: 1:55