Fri 11/30/12
Back Squats 1×20 5×5 1×20 SP 5×5 Pendlay Rows 3×5-8 Clean Pulls 3×5-8 10min EMOM 3 Hang Squat Cleans (165/125) 5 Strict Push Ups
TH 11/29/12
8min EMOM 5 Burpees 10 Sit Ups Tabata Row 8 Rounds 20sec wk 10sec rest 4 – 200m Repeats every 3min 5-4-3-2-1 per side Single Dumbbell: Snatch Swing Clean & Press Clean & Squat
Wed 11/28/12
Dead Lift 5x 60% – 65% – 70% – 75% – 80% Beast Mode Bear Complex Compare to 6/14/12
Tues 11/27/12
5 DS S/S W/ Lunges 4 Rounds 3 Hang Squat Clean (175/135) 6 Hanging Leg Raise (3 K2E & 3 T2B) 9 WBS (20@11ft/20@9Ft) 12 DU (sub 40 Singles 3 Burpees) 15 Singles