Tuesday 31/10/17
5 Rep Max, Then 2 Rep Max Front Squat 5 x Max Reps Strict Ring Dips Between Sets Then For Time, In
5 Rep Max, Then 2 Rep Max Front Squat 5 x Max Reps Strict Ring Dips Between Sets Then For Time, In
3-3-3-3-3 Power Clean (Touch And Go) 5 x 8 Pistols Per Leg Alternating Between Sets Then 10 Minute AMRAP – 10 Power
4 Rounds – 300m Slow Jog – 200m Moderate Run – 100m Fast Run – 300m Slow Jog – 200m Moderate Run – 100m Fast
5-5-5 Overhead Squat Accrue 20 Bar Muscle Ups Between Sets Then For Time – 20 Overhead Squats @ 135/95lbs – 100 Double
8 Rounds – 1st Minute: 5 Strict Handstand Push Ups – 2nd Minute: 2 DB Snatches (1 Per Arm) Then 24 Minute Partner
Every Minute For 15 Minutes – 1 Hang Squat Clean Then 4 Rounds – 200/170m Ski Erg – 16/12 Cals Air Bike –
10-10-10 Stiff Legged Dead Lift 5 x 20sec Weighted Planks Between Sets Then 5 Rounds – 15 Chin Ups – 15 Dead
10 Rep Max Back Squat 5 x 8 DB Bench Rows Between Sets Then 3 Rounds – 7 Push Presses @ 165/110lbs
6 x 100m Sprints **Increase effort with each sprint following @ 75%, 80%, 85%, 90%, 95% and 100%. Then 2 Rounds