Friday, 8-11-17
Strength:
Deadlift
10@50%
10@55%
8@60%
8@65%
6@70% of 1RM
For time:
150-120-90-60-30 D/U
50-40-30-20-10 Med Ball Clean 20/14
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20 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down(superset with triangle grip push ups to failure) 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 12 min AMRAP 7 Box Jumps 24/20 14 KBS 53/35
Saturday, 9-7-13
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Saturday 9-12-15
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Thursday, 7-21-16
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Wednesday, 9-28-11
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Saturday, 9-24-16
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7 min AMRAP 21-15-9 Deadlifts 225/155 OHS 135/95 50 D/U’s after every set. rest 5 min 9-15-21 Burpee box Jumps 24/20 DB Snatches 45/35 200m run after each round