Wed. 1/29/14
Buy In Cleary Run or 1000m Row 5 Rounds 10 Renegade Rows 10 Hang Power Clean & Jerk 10 stand up sit ups 20 DU – sub 10 Burpees 20 Singles
Tues. 1/28/14
Rev. Grip BB Row 12-10-8-8-6. Build To Heavy 5-10 min of Upside Down Work HS. HSPU. HS Bal. HS Walks Dips – Stationary or Ring – 5×5 OTM for 20min. C&J If proficient. Use squat Clean and Split Jerk. Build to Heavy.
Mon. 1/27/14
SP 10-8-8-6-6 Rest 70th-Shoot Straight-300-IRun 5 Box Jumps (24/20) 10 Burpees Rest 21-15-9 Pull Ups Dead Lifts Hang Power Clean STO BB Squat Rx (135/103) Sx (115/88)
Sat. 1/25/14
Cleary Run 5 Burpee Straddle Hop over bar and back 5 Cycles of The Bear Complex 5 Burpee Straddle Hop Over & Back 70th Run 5 SAA 5 SAA 5 SAA Shoot Straight Run 5 5 5 300m Run 5 5 5 I-Run
