Fri 11/2/12
Clean 2 x 75%; 80; 85; 90% of 1Rm – Recv. Bar in 4″ Land or Lower 4 Rounds 5 Clean and Jerk (135/95) 8 Burpees over Bar 12 Box Jumps (24/20) Dutty So. Standard Sand Bag I-Run (36/24)
Th 11/1/12
Shoulder Press: Build To A Heavy Set of 5 Reps Clean High Pull: Build To A Heavy Set of 3 Reps Tabata Work: Push Ups 1min rest Air Squats
Wed 10/31/12
Dead Lift – Build To A Heavy 5 Reps 5 Rounds 3 Dead Lifts (275/185) 5 HSPU 7 Strict Chin Ups 10 DU (Sub: 50 Singles) 5 Burpees – Only Full Hip and Knee Ext. Required
Tues 10/30/12
4 Rounds 8 Single Arm KB Thrusters 12 SDHP (95/75) 16 Single Arm KB Swings 20 DU (sub: 35 singles 5 Burpees) 200m Run (sub: 300m Row)