Monday 20/05/13
5 x 3 Front Squat 3 Rep Max Weighted Ring Dip Between Sets Then 10-8-6-4-2 – Back Squat @225/155lbs – HSPU Rest 1 Minute 20
5 x 3 Front Squat 3 Rep Max Weighted Ring Dip Between Sets Then 10-8-6-4-2 – Back Squat @225/155lbs – HSPU Rest 1 Minute 20
150 Burpees For Time In Partners, 5 Reps Each Alternating Work/Rest Then 10 x 70m Sprints
Split Jerk Technique Then 1 Rep Max Squat Clean & Jerk Then 11 Minute AMRAP – 5 Dead Lifts @ 275/185lbs – 7 Ring Dips
5-3-1 Hang Power Clean Work on Muscle Ups, Kipping Chin Ups or Triple Unders Between Sets Then “Nasty Girls” 3 Rounds – 50 Air Squats
5 Rep max Strict Press Then 2 x Max Sets of Push Press @5RM Accrue 30 Strict Chin Ups between Sets Then 5 Rounds –
3 x 3 Deadlift 3 x Max Sets of Push Ups (Weight as required) Then 15 Minute AMRAP – 5 Power Snatches @135/95lbs – 10
5 x 5 Back Squat 5 x Max L-Sits Then 5 Rounds x – 7 Front Squat @135/95lbs – 14 Toes to bar – 21
1 Rep Max Power Snatch Then “Isabel” 30 Snatches @135/95lbs Finish with 50 Push Ups.