8/1/11
Saturday July 30th, 2011
A.Hang squat clean-tech work 8 mins
B.B.Sqt; x 5,3,2; rest 5 mins @ 75/85/95 % 1rm
C.DB walking lunges; x 8,6,6/side; rest 90 sec
D.Sprint row 100m @ 110%; x 3; rest 2 mins
B.B.Sqt; x 5,3,2; rest 5 mins @ 75/85/95 % 1rm
C.DB walking lunges; x 8,6,6/side; rest 90 sec
D.Sprint row 100m @ 110%; x 3; rest 2 mins
Friday July 29th, 2011
A.Clap push-ups; x 3; x 6; rest 35 sec
B1.Press; x 5,5,5,5; rest 2 mins
B2.Chins; x 2-3; x 4; rest 2 mins
C.30 HSPU not for time:
B1.Press; x 5,5,5,5; rest 2 mins
B2.Chins; x 2-3; x 4; rest 2 mins
C.30 HSPU not for time:
Tuesday July 26th, 2011
A. Box jump for max height; 3 attempts
B.DL; x 3,2,1; rest 4 mins @ 70/80/90 %
C.GHR; x 10-12; x 3; rest 60 sec
D. DU amrap in 20 sec; rest 45 sec; x 6
B.DL; x 3,2,1; rest 4 mins @ 70/80/90 %
C.GHR; x 10-12; x 3; rest 60 sec
D. DU amrap in 20 sec; rest 45 sec; x 6
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