Thursday 31/10/19
10-10-10 Bench Press Accrue 30 Strict Pull Ups Between Sets Then 4 Rounds For Time – 15 Dead Lifts @ 185/125lbs –
10-10-10 Bench Press Accrue 30 Strict Pull Ups Between Sets Then 4 Rounds For Time – 15 Dead Lifts @ 185/125lbs –
5-5-5 Back Squat 3 x 1 Minute Planks Between Sets Then For Time 3 Rounds – 25 KB Squats @ 24/16kg
5 Rounds (Not Timed) – 60m Farmer’s Walk (KBs, DBs) – 12 Toes To Bar – 45m Backward Sled Drag – 15/12 Cals Ski Erg
15 Minutes To Work To A Heavy Power Clean And Jerk Or Prep Movement Then For Time 10,9,8,7,6,5,4,3,2,1 – Power Clean And Jerks
10 Rounds, In Partners – 200m Run Each – 250m Row Each **Alternate Work/Rest Each Movement Or (Outdoor Session) 20 Minute Partner
“Open Workout 20.3” For Time (9 Minute Time Cap) – 21 Dead Lifts @ 225/155lbs – 21 Handstand Push Ups – 15 Dead Lifts
Rest Day Or (Optional Workout) 5 Rounds – 20 Single DB Hang Clean And Jerks @ 22.5/15kg – 50 Double Unders – 20/15
“Jerry” For Time – 1.6km Run – 2km Row – 1.6km Run To Finish In Partners – 200 Abmat Sit Ups (Alt.
20 Squat Snatches On Cadence 1 Rep Every 30sec For 10 Minutes Then 9 Rounds For Time (20 Minute Time Cap) – 3
5 x 5 Back Squat Lower Body Mobility Between Sets Then 7 Minute AMRAP 3,6,9,12,15…etc – Front Squats @ 135/95lbs – Chest