Thursday 21/12/17
5-5-3-3-1-1 Hang Power Clean Then 3 Rounds – 12 Wall Balls – 6 Power Cleans @ 135/95lbs, Then – 250m Run, Then
5-5-3-3-1-1 Hang Power Clean Then 3 Rounds – 12 Wall Balls – 6 Power Cleans @ 135/95lbs, Then – 250m Run, Then
3 x 8 Push Press Shoulder Mobility And/Or Double Under Practice Between Sets Then 10 Rounds – 7 Toes To Bar –
5-5-4-4-3-3 Back Squat Accrue 40 Strict Chin Ups Between Sets Then 12 Minute AMRAP – 100m,200m,300m,400m…etc Row – 4,8,12,16…etc Front Squats @
5-5-5-5-5 Sumo Dead Lift High Pull 5 x 300m Ski Erg Between Sets Then 20-16-12-8-4 – Dead Lifts @ 225/155lbs – Box
3 x 8 Strict Press Shoulder Mobility Between Sets Then 15 Minutes To Warm Up/Practice Shoulder To Overhead Then 2
Every Minute For 15 Minutes – 1 Power Clean **Increase Weight Where Possible Then 3 Rounds – 10 Power Cleans @ 135/95lbs
6 Rounds, Alternating 90sec – 1st 90sec: 5 Back Squats (Increasing Weight) – 2nd 90sec: 8 Ring Rows Then 4 Rounds – 1
3 Rep Max Bench Press, Then 2 x Max Reps Bench Press @ 3RM Weight 3 x 10 Strict Pull Ups Between Sets