Saturday, October 6, 2012
Friday, October 5, 2012
CLEAN & JERK DE LOAD
(A) Clean & Jerk 60%
2-2-2-2-2
Work to 60% then perform 2 reps with one minute between sets. Its advised these are not touch & go.
(B) 10min AMRAP
5 Pull Ups
4 Burpees
3 HSPU
2 Pistol Squats (1 Each leg)
1 Muscle Up
2-2-2-2-2
Work to 60% then perform 2 reps with one minute between sets. Its advised these are not touch & go.
(B) 10min AMRAP
5 Pull Ups
4 Burpees
3 HSPU
2 Pistol Squats (1 Each leg)
1 Muscle Up
Thursday, October 4, 2012
SQUAT
(A) Back Squat 1x5 @60% - 1x3 @70% - 1x2 @80% - 1x2 @90% - 1x1 @95% - 1x1 @103%
(B) 10 x 100m Sprints OTM
(B) 10 x 100m Sprints OTM
Wednesday, October 3, 2012
DE LOAD
(A) SNATCH
At 65% 2-2-2-2-2
(B) Death by Clean 65/43
As soon as you complete last round, run 800m
At 65% 2-2-2-2-2
(B) Death by Clean 65/43
As soon as you complete last round, run 800m
Tuesday, October 2, 2012
Strict Press
(A) Strict Press - Work up to a new 1 RM
(B) 5 Rounds of 3min AMRAP
3x power snatch (50kg/35kg)
6x clapping push up
9x air squat
*rest 1 minute between each 3 minute AMRAP
(B) 5 Rounds of 3min AMRAP
3x power snatch (50kg/35kg)
6x clapping push up
9x air squat
*rest 1 minute between each 3 minute AMRAP
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