Th. 6/26/14
***No Open Gym on Sunday 6/29/14*** Front Rack Pause Squats 4×5 start at 50% 1rm. Add wt as needed. Hold squat for 3sec in the bottom position. – 5 Rounds 8 Push Ups – grip DBs 12 DB Split Clean (40/30) – alt. Legs 15 Pull Ups – Time permitting 1k Row
Wed. 6/25/14
On A Continuous Clock – Buy In: 70th Run – Sub 750m Row – 3 Rounds 7 Burpees 9 Hang Cleans (115/88) 12 KBS (32/20) – Buy Out: 70th Run – 2 Rounds 2 Rope Climb -Sub 8 Chins Farmers Carry (45#/35#) out 3 In 1 – stay in parking lot 300m Row FC back […]
Tues. 6/24/14
10min KB Snatch Practice – Buy In I-Run 3-6-9-12-9-6-3 WBS (20/14) DL (155/118) HPC & Jerk “…” Dips (20#chain/BW) Buy Out 5 Bar Facing Burpees
Mon. 6/23/14
Front Squats 5×5 – Arnold SP 4×12 – 21-15-9 BR STO (115/88) Back Squat (115/88) Pull Ups DU
