Thursday 02/10/14
5 x 10 Bent Over Barbell Row 5 x 8 Pistols Per Leg Between Sets Then 25 Minute Partner AMRAP – 240m
5 x 10 Bent Over Barbell Row 5 x 8 Pistols Per Leg Between Sets Then 25 Minute Partner AMRAP – 240m
3 x 8 Strict Press Then 2 x Max Reps Push Press @ Strict Press Weight 5 x Barbell Glute Bridges Between Sets
7 x 3 Front Squat 7 x 30sec Handstand Hold Or 1 Arm Handstand Hold Practice Between Sets Then 4 Rounds –
5-5-3-3-1-1 Power Clean 5 Rep Max Weighted Push Up Between Sets Then 21-15-9 – Power Cleans @ 135/95lbs – Chin Ups
3 Rep Max, Then 1 Rep Max Split Jerk Rowing Technique Between Sets Then 30 Minute Partner AMRAP – 3km Row –
3-3-3-3-3 Overhead Squat 3 Rep Max Weighted Chin Up Between Sets Then “Squat Isabel” For Time – 30 Full Snatches @
30 Minutes To Work On 2 Or 3 Skills/Weaknesses Then 4 x 800m Run @ 0,8,16 and 24mins
3 x 3 Dead Lift 5 x 15 Strict Ring Dips Between Sets Then 4 Rounds – 1 Minute: Max Reps Single