Tues. 10/15/13
BR PP 5 x 3 build to heavy. 2 count pause at lock out ——————————— OHS 5 x 5 build to heavy ——————————— Buy In: 5 Burpees & 25 DU 4 Rounds 5 Thrusters 5 C2B Pull Ups (20# chain / BW) 5 Pull Ups (“……/……”) 10 Sumo Deadlifts Island Run (out 3 in 2) […]
Mon 10/14/13
BB Bench Press 10 x 2 DB Incline Bench Press 5 x 5 3 Rounds – NFT 20 KBS 10 P-Squat Jumps 10 Good Mornings 5 K2E 5 Strict T2B 40 yard sprint x 5 Rest = walk back to start + approx. 10 sec
Fri 10/11/13
Snatch Lift Offs 4×3 ————————— Hang Snatch Pull To Power 4×3 ————————- Hang Snatch Hi Pull 4×3 ————————- OH Lunges 10 Steps build to heavy ————————– 4 Rounds 10 KBS (24/20) 10 1 arm row per side use same KB 5 per side back step lung 5 on rt then 5 on lt. Hold KB […]
Th. 10/10/13
DB Rows 12-10-8-8-6 —————– Arnolds 4×12 ——————- SLDL 10-10-8-8 —————— 5 Rounds 10 WBS (20/14) 5 C&J 15 DU 15 Singles
