Th. 10/10/13
DB Rows 12-10-8-8-6 —————– Arnolds 4×12 ——————- SLDL 10-10-8-8 —————— 5 Rounds 10 WBS (20/14) 5 C&J 15 DU 15 Singles
Wed. 10/9/13
1-2-3-4-5-6-5-4-3-2-1 Deadlift 2-4-6-8-10-12-10-8-6-4-2 Box Jump (24/20) 2 MU after each round. Sub 4 close grip chins Box height is the same for all of the prescribed divisions. Rx (275/208) Mx (225/173) Sx (185/138)
Tues. 10/8/13
BR SP 5×5 ————- Front Squat 5×5 —————— 4 Rounds 4 BR Thrusters 4 Hang Clean 4 PP 10 DU 20 Singles 10 DU 20 Singles Rx (135/103) Mx (115/88) Sx (90/68) DU sub = 5 Burpees
Mon. 10/7/13
C&J 5×2 @ 80-85% 1Rm (use full clean and split jerk) ———— CT PJ 4×3 (no hip knee lock out b4 return) – as on Th. 10/3 ————- Strict PP 3-3-2-2-1-1 ————– 3 Rounds 200m Run (out 3 in 2) 5 L-Sit Pull Ups 5 Man Makers (use full clean and jerk or cluster)