Fri. 8/16/13
Deadlifts 5×5 ————— Wall walks 5×3-5 ——————- 5 Rounds 10 WBS (20/14) 10 Dips (20#Chain/BW) 20 DU (sub 5 Burpees & 40 singles) 40 Flutter Kicks
Th. 8/15/13
Strict Push Press 5-4-3-2-2 Emphasize hip drive. Broke down bear on the run (115/88) 200m Run 10 Power Clean 10 Front Squat 10 STO 10 Back Squat 10 BR STO 200m Run 8’s 200m Run 6’s 200m Run 4’s 200m Run 2’s
Wed. 8/14/13
Arnold KB or DB SP 4×12 —————————- 7 Rounds 3 Clusters (135/103) 5 SDHP (135/103) 7 Box Jumps (30/24) open & in control Time permitting HSPU work 5 x 5-10 Attempt strict then default into kip If you can not do hspu’s practice hand stand holds Attempt 5 sets of 20 to 30 second holds.
Tues. 8/13/13
OHS 4×12 Then 4-3-2-1-1-1-1 ———————- 10! Hang Power Snatch@50-60% of 1Rm Snatch Pull Ups 20! DU (sub: 5 Burpees & 20 Singles each round) 10! = Countdown from 10 to 1 20! = Countdown from 20-11