Wednesday 11/09/13
10-8-6-4-2 – Strict Chin Ups – Strict HSPU ** 1 Minute Plank between sets Then 15 Minutes to find 1 Rep max power snatch Then
10-8-6-4-2 – Strict Chin Ups – Strict HSPU ** 1 Minute Plank between sets Then 15 Minutes to find 1 Rep max power snatch Then
5 x 5 Back Squat Accure 50 Strict Ring dips between Sets 10-8-6-4-2 – Thruster @135/95lbs 50-40-30-20-10 – Double Under **Max Bar Muscle Ups up
3 x 3 Deadlift Mobilise between Sets 3 x 4 Minute Rounds – 10 Power Cleans 185/115lbs – 20 Wall Balls – 10 Bar Facing
1 Squat Clean + 2 Front Squats Work on a weakness between sets. Then in Partners: – 60 Squat Cleans 135/95lbs (alternating 3’s) – 60
3 x 3 Power Snatch Mobilise Between Sets Then 5 Rounds (20 Minute Cap) – 10 Hang Power Snatch @ 115/75lb – 15 Hand Release
10 Rep Max Back Squat 5 x Max L-Sit Between Sets Then 20 Minute Partner AMRAP – 400m Run Alternating Work/Rest Then 5 Minute AMRAP
7 x 3 Push Jerk 5 x 8 Pistols Per Leg Between Sets Then “Jackie” – 1 km Row – 50 Thrusters @ 45lbs –
3 x 10 Dead Lift Accrue 30 Strict Handstand Push Ups Between Sets Then 15 Minute AMRAP – 50 Double Unders – 40 KB Swings