Posts from ‘July, 2009’

Friday  90634
“DT”
Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
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Thursday  90633
Deadlift  1,1,1,1,1 reps
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Monday  90632
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Friday  90631
30 Muscle-ups for time
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Thursday  90630
Hang power clean 1-1-1-1-1 reps
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Tuesday  90629
5 rounds for time of:
Burpees, 15 reps
Overhead squat, 15 reps
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Sunday  90628
Run 5 K
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Friday  90627
Thruster 1,1,1,1,1 reps
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Thursday  90626
Five rounds for time of:
15 Glute-ham sit-ups
10 Back extensions
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Tuesday  90625
5 rounds for time of:
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
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