Wednesday 20/11/13
5 Rep Max Strict Press, Then 2 x Max Reps Push Press @ 5RM Strict Press Weight 5 x 8 Pistols Per Leg Between Sets
5 Rep Max Strict Press, Then 2 x Max Reps Push Press @ 5RM Strict Press Weight 5 x 8 Pistols Per Leg Between Sets
3 x 5 Back Squat 4 x 60 Second Weighted Plank Between Sets Then 7 Minute AMRAP – 12 Thrusters @ 95/65lbs – 12 Cal
3 x 3 Dead Lift Accrue 30 Muscle Ups Or Muscle Up Progressions Between Sets Then 15 Minutes To Find 1 Rep Max Power Snatch
5 x 3 Push Jerk 5 x 60 Seconds Max Reps Pistols Between Sets Then 4 x 4 Minute Rounds – 400m Run – 20
3 x 3 Power Snatch Mobilise Between Sets Then 30 Minute Partner AMRAP – 3000m/2400m Row – 150 Wall Balls – 30 Muscle Ups or
5 Rounds (Each Starting Every 4 Minutes) – 3 Back Squats – Then immediately into a max set of Handstand Push Ups or Push Press
3 Rep Max Power Clean, Then 1 Rep Max Power Clean Mobilise Between Sets Then 4 Rounds – 7 Deadlifts @ 275/185lbs – 7 Burpee
3 Rep Max, Then 1 Rep Max Front Squat 10 Rep Max Double KB Strict Press Between Sets Then 15-12-9-6-3 – KB Thrusters @ 2