7-21-11 Th
95 and 5 reps ea grip: Pro, Sup, Alt, Pro, Rev Alt, Sup, Pro 3 min of work per exercise followed by 3 min of rest. Then Transition To The Next Exercise BB Bench Press Air Squats BB Skull Crushers Split Jumps BB Bicep Curls Score Total Reps Per Exercise
7-20-11 Wed
94 and 5 reps ea. grip: Pro – Sup – Alt – Rev Alt – Sup – Pro For Time: 1, 2, 3… 10… 3, 2, 1 Burpees Clean and Jerk (115/73)
7/19/11 Tues
93 and 5 reps with ea grip: Sup – Alt -Rev Alt – Sup Front Squats 5×5 5 Rounds For Time 10 A-KBS (24/12) 5 per side – KB Snatch (24/12) 10 Slam Balls 5 per side – Lunges holding SB
7-18-11 Mon
92 and 5 of ea: pro – Alt – Rev Alt – pro Shoulder Press 5×5 3 Rounds For Time 20 WBS (20/14) 10 Dips 5 BB Curl & 3/4 Press 400m Run