Monday 30/12/13
3 x 8 Strict Press 5 x 8 False grip ring rows between Sets 21-15-9 – Burpees – Toes to bar *300m row between
3 x 8 Strict Press 5 x 8 False grip ring rows between Sets 21-15-9 – Burpees – Toes to bar *300m row between
6 Rounds – 1 Hill Sprint – 5 Burpee Broad Jumps – 10 KB Swings 24/16kg – 15 Sit Ups
Deadlift to 3rm Warm up push press between sets 5 rounds 10 power cleans 115/75 10 chinups 10 Push Press 115/75
Back squat 3×5 Mobility between sets 15 min amrap 400m Run 25 wall balls 50 double unders
5 Rep Max Push Press Then 2 Rounds – 12 Thrusters @ 115/75lbs – 12 Toes To Bar – 12 Box Jumps @
20 Minutes To Find 3 Rep Max Dead Lift Then 10 Minutes To Find 1 Rep Max Power Clean Then 25
5 x 3 Back Squat Mobilise Between Sets Then 10-8-6-4-2 – Back Squat @ Bodyweight – 100m Run After Each Set