Tuesday 23/07/13
3 x 3 Dead Lift 5 x 8 Pistols per Leg Between Sets Then “Helen” 3 Rounds – 400m Run – 21 KB Swings @
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
3 x 3 Squat Clean Accrue 30 Strict Chin Ups between sets Then 15-10-5 – Squat Clean @135/95lbs – Box Over Jumps 24/20″ – Toes
5 Rep Max Press Then 2 x Max Reps Push Press @ 5RM Press Weight Then 5 Rounds (10 Minute Cap) – 7 Dead Lifts
3 x 10 Good Mornings 5 x 10 Yellow Band Rows between sets Then 5 Rounds – 1st Minute – 10m Shuttle Runs – 2nd
5 x 3 Back Squat Accrue 50 Hollow Rock to Supermans Between Sets Then 3 Rounds – 20 Thrusters @ 65/45lbs – 20 KB Swings
5 x 3 Floor Press Accrue 75 Chest to Bar Chin ups between Sets Then 10 Minute AMRAP – 3 Clean & Jerk @155/105lbs –