10.24.16

Monday

Back Squats

4 @ 60%

4 @ 70%

4 @ 75%

4 @ 80%

rest 5 minutes, then EMOM x10

4 Back Squats at 60%

Tuesday

Snatch work using light weights

A: 4x3 Snatch Balance 

B: 5x3 Tall Snatch

C: 5x3 Hang Snatch

D: 2k Row

Wednesday

5 min Amrap

50 Wall Ball Buy In

12 DL(185/135) (135/105)

12 Bar Burpees

rest 5 minutes

5 min Amrap

35 Wall Ball Buy In

9 DL (225/155) (165/125)

9 Bar Burpees

rest 5 minutes

5 min AMRAP

20 Wall Ball Buy In

6 DL (255/185) (205/155)

6 Bar Burpees

Thursday

Every 2 minutes for 10 minutes (5sets)

perform 3 power cleans (T&G)

*Build up to a heavy triple*

then, 

Every 2 minutes for 8 minutes (4 sets)

perform 3 squat cleans at your heaviest triple

20 min Amrap

5 pull ups/10 push ups/15 squats/20 pulls on the rower

*score is total meters on the rower*

Friday

3 mile time trial

4 comments (Add your own)

1. RonSwokgele wrote:
Kamagra Oral Jelly Versand http://cialtobuy.com - cialis Best Place Buy Cialis 40 Mg Online
Sildenafil Without Prescription Comprar Cialis Online Sin Receta
Achat 20mg Levitra En France online pharmacy Online Pharmacy Uk Viagra

Wed, September 13, 2017 @ 2:15 PM

2. RonSwokgele wrote:
Kamagra Oral Jelly Mauritius Acheter Lioresal En Ligne Cialis No Script cialis Viagra Deutschland Schweiz Cephalexin For Strep Llevar Viagra En El Avion

Wed, September 27, 2017 @ 7:43 PM

3. RonSwokgele wrote:
Kamagra Oral Jelly Mauritius Acheter Lioresal En Ligne Cialis No Script cialis Viagra Deutschland Schweiz Cephalexin For Strep Llevar Viagra En El Avion

Wed, September 27, 2017 @ 7:43 PM

4. RonSwokgele wrote:
Kamagra Oral Jelly Mauritius Acheter Lioresal En Ligne Cialis No Script cialis Viagra Deutschland Schweiz Cephalexin For Strep Llevar Viagra En El Avion

Wed, September 27, 2017 @ 7:43 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.