Wednesday 24/04/13
10 x 2 Front Squat Performed EMOTM Then 4 Rounds – 12 Back Squats @135/95lbs – 10 Wall Balls – 8 Burpees – 6 HSPU
10 x 2 Front Squat Performed EMOTM Then 4 Rounds – 12 Back Squats @135/95lbs – 10 Wall Balls – 8 Burpees – 6 HSPU
3 x 3 Dead Lift Mobilise what’s needed between sets. Then 12 Minute Partner AMRAP 1st Athlete Performs a Dead Lift Hold @ 225/155, Whilst
5 Rep Max Strict Press 5 x 12 Chest to Bar Chin Ups Then 2 x Sets of Max Rep Push Press at the same
Pose running Skills and drills Then 4 x 400m Intervals (Slow jog recovery between efforts)
3 Rep Max Overhead Squat (Incl. long set) Accrue 30 Muscle Ups Between Sets Then “Nancy” 5 Rounds – 400m Run – 15 Overhead Squats
3 x 3 Deadlift Practice Double Unders / Triple Unders and mobilise between sets. Then 50-40-30-20-10 – Double Unders – Ab Mat Sit ups **
3 Rep Max Squat Clean (Touch and Go) Accrue 50 Ring Dips between sets Then 10 Minutes to find 1 Rep Max Hang Power Snatch
3 x 3 Push Jerk 3 Rep Max Weighted Chin Up between sets Then 10 Minutes to find 1 Rep Max Power Clean Then 10
5 x 5 Back Squat 5 x 60 Second HS Hold between sets Then 10-8-6-4-2 – Back Squat @185/115lbs – Burpees – Wall Balls Then