as many rounds in 25 min @ 80%:
25 unbroken wall balls
20 unbroken chin ups
15 unbroken GHD sit ups
6/26/11
Friday, June 24th 2011
3 TnG heavy DL with perfect form
10 box jumps - 24" AFAP
10 burpees AFAP
rest walk 6 min b/t sets x 5
+
3 HSPU on the minute perfect form for 12 minutes
+
L Sit - accumulate 180 sec
10 box jumps - 24" AFAP
10 burpees AFAP
rest walk 6 min b/t sets x 5
+
3 HSPU on the minute perfect form for 12 minutes
+
L Sit - accumulate 180 sec
6/22/11
Wednesday, June 22th 2011
A. Back Squat @ 40X1; 5,4,3,2,1; rest 4 min - not a build to a 1RM
B. TnG db hang squat cleans x 10; fast as perfect in form, build per set; rest 1 min
C. DB Thrusters x 6 tough; rest 1 min x 5
D. CTB Chin Ups - 80 total in sets of 10 for time, perfect reps
B. TnG db hang squat cleans x 10; fast as perfect in form, build per set; rest 1 min
C. DB Thrusters x 6 tough; rest 1 min x 5
D. CTB Chin Ups - 80 total in sets of 10 for time, perfect reps
Monday, June 20th 2011
A. clean grip DL - take up to a tough 3 - NOT a 3RM
B. close grip bench press - find your 1RM - 16" grip
rest 10 min
C. 85% of part B - amrap @ 30X0 x 1 sec
B. close grip bench press - find your 1RM - 16" grip
rest 10 min
C. 85% of part B - amrap @ 30X0 x 1 sec
Saturday, June 18th 2011
for time:
21 OHS - 95#
42 chin ups
15 OHS - 95#
28 chin ups
9 OHS - 95#
14 chin ups
21 OHS - 95#
42 chin ups
15 OHS - 95#
28 chin ups
9 OHS - 95#
14 chin ups
Thursday, June 16th 2011
A. Dead Lift - 55% 1RM; 10 sets of 3 @ 11X1; rest 45 sec
B. clean grip DL - 20 reps @ 125#; rest 2 min x 3
C1. bench press @ 30X0; 2-3 x 5; rest 10 sec
C2. clap push ups @ 10X0; amrap (-2) x 5; rest 4 min
B. clean grip DL - 20 reps @ 125#; rest 2 min x 3
C1. bench press @ 30X0; 2-3 x 5; rest 10 sec
C2. clap push ups @ 10X0; amrap (-2) x 5; rest 4 min
Tuesday, June 14th 2011
A1. back squat @ 4011; 8,8,6,6,4; rest 3 min
A2. prontated med grip chin ups @ 31X0; 2-3 x 5; rest 3 min
+
1-5 amrap squat snatch ladder in 7 min:
115#
A2. prontated med grip chin ups @ 31X0; 2-3 x 5; rest 3 min
+
1-5 amrap squat snatch ladder in 7 min:
115#
Friday, June 10th 2011
A. hang squat snatch - tech work - 7 min
B1. OHS @ 4211; 4-6 x 5; rest 2 min
B2. Kipping chin ups x 20 x 5; rest 2 min
C. ghd sit ups x 15 x 4; rest 1 min
B1. OHS @ 4211; 4-6 x 5; rest 2 min
B2. Kipping chin ups x 20 x 5; rest 2 min
C. ghd sit ups x 15 x 4; rest 1 min
6/10/11
Wednesday, June 8th, 2011
A. Dead Lift - 60% 1RM; 8 sets of 3 @ 11X1; rest 45 sec
B. clean grip DL - 20 reps @ 115#; rest 2 min x 3
C1. bench press @ 30X0; 2-3 x 4; rest 10 sec
C2. clap push ups @ 10X0; amrap (-2) x 4; rest 4 min
B. clean grip DL - 20 reps @ 115#; rest 2 min x 3
C1. bench press @ 30X0; 2-3 x 4; rest 10 sec
C2. clap push ups @ 10X0; amrap (-2) x 4; rest 4 min
Monday, June 6th, 2011
6th
A1. Back Squat @ 4011; 8,8,6,6; rest 3 min
A2. Chin Ups Mixed Grip @ 31X0; 2-3 x 4; rest 3 min
+
for time:
20 back squat - 225#
40 toes to bar
60 KBS - 2pd
A1. Back Squat @ 4011; 8,8,6,6; rest 3 min
A2. Chin Ups Mixed Grip @ 31X0; 2-3 x 4; rest 3 min
+
for time:
20 back squat - 225#
40 toes to bar
60 KBS - 2pd
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