Month: October 2012

10/31/12

Front Squats: 3×5 >80% 1RM (Try for heavier than last week) 6 Rounds: 5L/5R One Arm KBS 5 Goblet Squats then, 800m Run Extra: 3×12 Ring Rows (weighted if necessary) then, Pick One: 3×12 Split Squats or 3×12 DB External Rotation

10/30/12

A1. Split jerk technique – with good form, work up to a 1RM B2. Press – 3×5 C1. Complete the following: 2 min AMRAP pullups 2 min AMRAP ring dips Then, for time: 50 burpee pullups Extra: 3xME GHDs

10/29/12

5 Rounds: 5 Hang squat cleans (as heavy as possible) 100 yard sprint, Rest 1 min Deadlift: 4×5 (use weight heavier than on 10/16) 3 min AMRAP of double unders Extra – Pick one of the following: 3×12 Split squats or 3×12 DB external rotation  

10/27/12

Find 1RM Clean Clean 8×1 @ 80% For Time: 30 KBS (Try for unbroken), then 3 Rounds: 250m row 15 burpees, then 30 KBS Extra: 3×6-20 GHD Sit ups

10/26/12

  Back Squat 3×5 @80%+ For time : 3 Rounds 25 yard overhead walking lunge (45/25) 30 sit ups 25 yard overhead walking lunge 30 double unders Extra: 3×3 TGU


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