Front Squat 5-5-3-3-1-1-1

03/20/13, CFRV, 0800 -
8x45, 8x135, 5x185, 5x225, 3x245, 3x265, 1x275, 1x285, (m)x295

Riverside Sheriff's PAT

03/19/13, Ben Franklin Safety Training Center -

1 minute push-ups: 59
to fist under chest

1 minute sit-up: 42
anchored

1.5 mile run: 10:13
fast oval track

3 rds: 15 wb 30, 15 bj 24, 15 t2b, run 150 yd, 15 dl 165

3 rds: 15 wb 30, 15 bj 24, 15 t2b, run 150 yd, 15 dl 165

*3/10/13 - 11:43
*13.1

Weighted Dips and Weighted Chin-ups

03/10/13, CFRV, 1500 -

Dips alternate with chin-ups, rest as needed.

Dips: 8x35, 8x44, 5x53, 5x63, 3x70, 1x79

Chin-ups: 5x35, 5x44, 5x53, 3x63, 2x70, 1x79