Fri 10/12/12
Dead Lifts 5×5 Tabata Style Dead Lifts (185/135) Burpees
Th 10/11/12
Sprints S/S SP 5×3 SJ 5×3 5 Rnds Rx Wt = (115/85) 4 Back Thrusters 4 Stationary Back Lunges 4 Front Thrusters 4 Stationary Front Lunges Island Run
Wed 10/10/12
Upright Rows 3×12 Rev Grip BB Rows 3×8 Stiff Leg DL 3×5 The Chief Max Rounds In 3 Min. Of: 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats Rest 1 Min. Repeat For A Total Of 5 Cycles Track # of rounds completed for ea. of the 5 cycles
Tues 10/9/12
Burg W/U Trans. Drills Rx Wt Starts At 95/65 and adds 5lb per round. 5 Rounds 5 Sn DL 2 HPS 3 PS 5 OHS 10 DU (sub 10 Burpees) 15 Singles