Tuesday 10/11/15
5-5-3-3-1-1 Overhead Squat 5 x 30sec Weighted Planks Between Sets Then 4 Rounds – 90sec: Max Distance Row – 90sec: Max Overhead
5-5-3-3-1-1 Overhead Squat 5 x 30sec Weighted Planks Between Sets Then 4 Rounds – 90sec: Max Distance Row – 90sec: Max Overhead
3 x 10 Stiff Legged Dead Lift Accrue 75 Strict Ring Dips Between Sets Then 5 Rounds (18 Minute Time Cap) –
20 Minutes – Every Odd Minute: 2 Front Squats – Every Even Minute: 5 Strict Handstand Push Ups Then 10 Rounds – 1
30 Power Cleans On Cadence, 1 Rep Every 20 Seconds For 10 Minutes **2 small weight increases after 10th and 20th rep if possible.
5 Rep Max Strict Press, Then 5 Rep Max Push Press Shoulder Mobility Between Sets Then 10 Rounds – 7 Chin
20 Minutes To Work On 1 Or 2 Skills/Weaknesses Then 2 x 12 Minute AMRAPs, In Teams Of 5 Complete As Many Reps
5-5-5-5-5 Back Squat 5 x 150m Ski Erg Between Sets Then 5 Minute AMRAP – 7 Front Squats @ 115/75lbs – 9