6/14/12 Th
Shoulder Press 5×3 build to a heavy 3 Front Squat 5×3 build to a Heavy 3 1 cycle of Bear Complex – Build to Heavy Focus on mechanics – explosiveness in the movements
6/13/12 Wed
Buy In: 50 Hang Power Clean (75/53) 4 Rounds 10 OH Squats (75/53) Sand Bag Island Run (36/24) Buy Out 5 Du 5 Singles – 10 & 10 – 15 & 15 – 10 & 10 – 5 & 5 (if you can not do DU’s, sub: 500m Row, 10 Burpees and 1 Island Run […]
6/12/12 Tues
Buy In: 5 DU 5 Singles, 15 DU 15 Singles, 25 DU 25 Singles (sub 75m Row and 1 Island Run for DU’s) 5 Rounds 4 Burpees 3 DB Thrusters 4Burpees 5per DB Snatch 25 DU 25 Singles, 15 DU 15 Singles, 5 DU 5 Singles
6/11/12 Mon
1 mile Run 7 Thrusters (75/53) 7 Pull Ups 7 Thrusters 7 Pull Ups 7 Thrusters 7 Pull Ups Cleary Run 5 5 5 5 5 5 70th Run Set of 3’s Island Run Buy Out: 1 Round of Cindy