Tuesday 11/11/14
Warm Up Overhead Squat And Power Clean Then “Battle Of The Bluff 2014” Event 2 – “Overhead Squat” 4 Minutes To
Warm Up Overhead Squat And Power Clean Then “Battle Of The Bluff 2014” Event 2 – “Overhead Squat” 4 Minutes To
3 x 3 Dead Lift 5 x 15 Abmat Sit Ups Between Sets Then 3 Rounds x 5 Minutes – 50 KB
“Battle Of The Bluff 2014” Event 1 – “Run” For Time – 4.15km Run Event 2 – “Overhead Squat” 4 Minutes
5-5-5-5-5 Front Squat Accrue 40 Strict Chin Ups Between Sets Then 12 Minute AMRAP – 7 Burpees – 14 KB Swings @
40 Minutes To Work On 2 Or 3 Skills/Weaknesses Then 4 x 500m Row @ 0,5,10 and 15mins
15 Minutes To Find 5 Rep Max Back Squat 3 x 1 Minute Planks Between Sets Then 5 Rounds (20 Minute Time
3 x 3 Dead Lift Accrue 50 Hand Release Push Ups Between Sets Then 30 Minute AMRAP In Teams Of 3 –
5 x 5 Push Press Accrue 5 Minutes At The Bottom Of A Squat Between Sets Then 10-8-6-4-2 – Thrusters @ 135/95lbs
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