Th. 7/10/13
1min efforts WBS BB hold 225/170 WBS Sit ups Holds MB Clean Holds Power Clean 3-2-2-1-1-1 200m Every 3 min x 3
Wed. 7/10/13
4×12 Skull Crusher ———————– 4×10 Strict DH Pull Up pro-alt-rev alt-chin ————————- 4×3 DB Clean & Split Jerk; keep wt. light to moderate, focus on mechanics —————————- “Jack” – 20 min. AMRAP 10 PP (115/88) 10 KBS (24/20) 10 Box Jump 24″
Tues. 7/9/13
PP 4-3-2-2-1-1 Thrusters 3-3-3-3 “Coe” 10 Rounds 10 Thrusters (95/65) 10 Ring Push Ups
Mon 7/8/13
SP 8-6-4-3-2-2 DL 10-8-6-4-4 Diane 21-15-9 DL 225/155 HSPU sub. DB SP strict