WEDNESDAY, JULY 31ST
AM
A. FIND 2RM MUSCLE SNATCH = 155#
B. FIND 3RM HANG POWER SNATCH
95-115-135-155-175-180-185*PR
C. BACK SQUAT 5X5 @285
C1. 2 TALL BOX JUMPS @ 40'
C2. WEIGHTED PUSHUPS 5X10 @90# ON BACK
D. AIRDYNE 12 ROUNDS 30 ON - 30 OFF = 296 CALS
PM
A. 4 ROUNDS EACH FOR TIME (LOST COUNT)
6 STONE TO SHOULDER HEAVY
6 TIRE FLIP BURPEES
1 THERE AND BACK SLED PUSH 60 YARDS
REST 4 MIN
THURSDAY, AUGUST 1ST 2013
A. GYMNASTICS WARM-UP
2 ROUNDS OF:
10 BRIDGE PUSHUPS
30 SEC BRIDGE HOLD
30 SEC SITUP TO STRADDLE
30 SEC SKIN THE CAT HOLD
B. POWER CLEAN AND PUSH JERK 6X2 (NOT TAP AND GO) @225#
C. PUSH PRESS 3 X 10 (165/175/190(PR)
C1. GHD SITUPS 3 X 20
C2. BACK EXTENSIONS 3 X 20
FRIDAY, AUGUST 2ND 2013
AM
A. FIND 2RM NOT TNG SNATCH FROM 4 BLOCKS
95-115-135-155-165-175-185-190-195-200
B. 30 POWER SNATCHES FOR TIME @165#
MY TIME = 4:57
C. 10-9-8-7-6-5-4-3-2-1-FRONT SQUATS FROM RACK @255# FOR TIME- REST AS NEEDED
MY TIME = 10:27
PM
A. 30 MUSCLE-UPS FOR TIME
MY TIME = 2:56 (1 SEC PR)
B. 1 MIN ME DOUBLE UNDERS
MY SCORE = 120 DOUBLES
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