Wednesday 31/07/13
10-3-1 Overhead Squat 3 Rep Max Floor Press Then 4 x 3 Minute Rounds – 20 Wall Balls – Max Unbroken Set of Muscle Ups
10-3-1 Overhead Squat 3 Rep Max Floor Press Then 4 x 3 Minute Rounds – 20 Wall Balls – Max Unbroken Set of Muscle Ups
3 x 3 Deadlift Accrue 30 HSPU between Sets Then 5 Rounds – 5 Clean & Jerk @135/95lbs – 10 Burpees *Equal rest in between
3 x 3 Strict Press 1 Rep max Front Squat between sets. 21-15-9 Back Squat @ 205/125lbs – 400m Run after each set *** 100
3 Rep Max Clean & Jerk Then 2009 Games Chipper – 15 Squat Cleans @ 155/100lbs – 30 Toes To Bar – 30 Box Jumps@
3 x 3 Full Snatch 5 x Max L-Sits between Sets “Isabel” – 30 Snatches @135/95lbs Then 10 Minute AMRAP – 10 Burpees – 50m
10-5-3 Front Squat Accrue 30 Strict Handstand Push Ups Between Sets Then 9, 7 and 5 Reps each of – Squat Clean and Thruster @
3 x 3 Dead Lift 5 x 8 Pistols per Leg Between Sets Then “Helen” 3 Rounds – 400m Run – 21 KB Swings @
5 x 5 Push Press 1 Rep Max Back Squat Between Sets Then 3 Rounds 1 Minute – Ring Dips 1 Minute – Abmat Sit