Fri 10-26-12
Strength Day Back Squats 12-10-8-6-5-4-4 S/S: Dips 5 x 8-12 Skull Crushers 5 x 8 – 12 DB Row 8-6-4-30 Upright Row: Snatch grip 3×12 Clean grip 3×12 Sumo grip 3×12
Th 10-25-12
Buy In 70th Rub 10 Strict Pull Ups: 5 Alt Grip and 5 with rev. alt grip 21-15-9 KBS (24/16) Cleans Any Way (135/95) WBS (20/14) Buy Out: 10 Strict Pull Ups: 5 and 5 70 Th Run
Wed10/24/12
DB Snatch 5-4-3-2-1, per side KB Snatch 5-4-3-2-1, per side Dead Lift 5-4-3-2-1 10 – 8 – 6 – 4 – 2 KB Snatch ( 24/16) DeadLitfs (225/165) Box Jumps (24/20)
Tues 10/23/12
SP 3×3 PP 3×3 For Time 20 HPC (155/110) 400m MB Run (20/14) 15 HPC 200m MB Run 10 HPC Island MB Run 3 Sets 5 Rev Grip BB Row 8 Rev Fly’s ME L-Sits