Thursday 28/02/13
5 x 5 Strict Press 5 x Max L-Sits Then 21-15-9 – Push Jerks @ 95/65lbs – Chest to Bar Chin Up ***Double the Push
5 x 5 Strict Press 5 x Max L-Sits Then 21-15-9 – Push Jerks @ 95/65lbs – Chest to Bar Chin Up ***Double the Push
5 x 3 Power Clean 5 x Max 90 Second Wall Ball Sets Then 15 Minute AMRAP – 12 Deadlifts @ 155/105 – 9 Box
5 Rep Max Front Squat 5 x Max Strict Ring Dips between Sets Then 10 Minutes to find 1 Rep Max Overhead Squats Then 5
5 x 5 Front Rack Step Lunges (Per leg) 5 x 10 Bent over Barbell Row Then 3 Rounds – 7 Power Clean & Jerk
3 Rounds – Hill Climb – 25 Burpees Then 3 Rounds – 450m Sand Run – 150m Swim
12 Minutes EMOTM – 2 Squat Cleans (Heavy) Then – 50 Wall Ball 20/14lbs – 40 Double Unders – 30 Chin Ups – 20 Power
5 x 3 Floor Press or Bench Press 5 x Max Chest To Bar Chin Ups between sets Then 20 Minute AMRAP – 90 Second
3 x 3 Deadlift 5 x Max Strict Ring Dips between Sets Then 10 Minutes to find 3 Rep Max Power Clean Then 4 x
1 Rep Max Front Squat Then 2 x Max sets of Front Squat @70% of your 1 Rep Max 5 x Max L-Sits between Sets