8-23-11 Tues
23 Push Ups SP: 6-5-4, PP: 3-3, PJ: 2-2 intensity range; start light and move to moderate. Mod. Heavy is ok. Do not… go to heavy. SP is strict and a warm up for PP and PJ, Where the emphasis is on speed and explosiveness of hip drive. AMRAP 20min 8 STO (115/83) 6 KBS […]
8-22-11 Mon
22 Push Ups Skills: DU’s 10Min Strength: PP 4×10 10min max, keep intensity range light to moderate Main: 4 Rounds For Time 15 SDHP (95/63) 12 Box Jumps (20/16) 10 Sit Ups 7 OH Squats (95/63)
8-20-11 Sat
20 Push Ups 5 Rounds For Time: 20 GTO Anyway (95/63) 16 Sandbag Waiters Lunge (36/24) 8 steps out w/ bag in R. 8 steps back w/ bag in L 12 Sandbag Squats (36/24) 100m Run 100m Time Pull 100m Run
Fri 8-19-11
19 Push Ups Skills Work 15min DU – Rope Climb – Hand Stand Push Ups AMRAP 20 4 Squat Cleans (75/52) 8 Back Thrusters ” ” 12 (STO) Shoulder To Overhead Anyway ” ” 16 Lat Hops Over Barbell, said another way… 8 per side.