TH 11/29/12
8min EMOM 5 Burpees 10 Sit Ups Tabata Row 8 Rounds 20sec wk 10sec rest 4 – 200m Repeats every 3min 5-4-3-2-1 per side Single Dumbbell: Snatch Swing Clean & Press Clean & Squat
Wed 11/28/12
Dead Lift 5x 60% – 65% – 70% – 75% – 80% Beast Mode Bear Complex Compare to 6/14/12
Tues 11/27/12
5 DS S/S W/ Lunges 4 Rounds 3 Hang Squat Clean (175/135) 6 Hanging Leg Raise (3 K2E & 3 T2B) 9 WBS (20@11ft/20@9Ft) 12 DU (sub 40 Singles 3 Burpees) 15 Singles
Mon 11/26/12
Shoulder Press 5×5 Alt. DB SP 5×5 Front Squat 5×20 20-15-10-5 20min Cap Push Press (115/85) Front Squat (115/85) Dips (20/0) I-Run – (Out 3 In 2) or (Out 2 In 2)