Archive for January, 2010
Box jumps & pushups · 17 January 2010
21-15-9: Box jumps, 60cm/45cm Push-ups 800m run Cash-out: 3x max. rep. pistols on each side 50 ab work of choice
Power clean 3RM · 16 January 2010
Power clean 3, 3, max. Then 4×10: Supermans Ab work of choice
Fran · 15 January 2010
21-15-9: Thruster, 43kg/30kg Pull-ups Cash-out: 3×20: ab work of choice
Rest · 14 January 2010
Practice: Burgener warm-up Muscle snatch Drop snatch
Overhead squats · 13 January 2010
Overhead squat 5, 4, 3, 2, 1, 1, 1. Cash-out: 50 wipers 50 sit-ups
Press 5RM · 12 January 2010
Press 5, 5, max. Cash-out: 50 burpees for time
Deadlift & The Gasser · 11 January 2010
Five rounds: 5 deadlifts at 85% of 5RM Gasser (4x50m sprint shuttle) Cash-out: 50 knees to elbows
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