7/16/12 Mon
20 min Cap 21-15-9 Front Squats (95/65) HPC ” ” PP ” ” I-Run/New 200/Shoot Str8 – All Runs Out 3 In 2 – 5 HSPU (sub 10 Pike Push Ups)
7/14/12 Sat
Cleary Run / 70th / Str8 Drive / New 200 – out 3 In 2 3 Dead Lifts (155/105) 5 Hang Power Clean (155/105) 7 Front Squat (155/105) 9 per side 1 Arm Row
7/13/12 Fri
30min Cap 4 Rounds (5 Rounds for Rx) 1 Power Snatch (100/70) 3 OH Squat (100/70) 6 Pledge Push Ups 10 DU (sub 30 singles & 5 Burpees) Run To Cleary = Rx or 1500m Row 3 Rounds (4 Rounds for Rx) 5 Dips (20#Chain C2M/BW) 7 Clean & Jerk (100/70) 10 Back Lunges (100/70) […]
7/12/12 Th
For Time 35 min Cap 21-18-15-9 WBS (20/14@10ft) SDHP (95/65) Push Press (95/65) 9 T2B (sub V Ups if can not do T2B scaled movements) 9 Sit Ups New Run (out 3 – in 2)