12/16/16: Friday
1RM Sumo Deadlift
then
10 Minute AMRAP
6 Deadlift (225/155)
40 Double-unders
25 Slam Balls
12/15/16: Thursday: Oly Club 6:30pm
Hatch Squat Cycle
Week 7 / Day 2
then
5x100m Sprint
*25 banded good mornings after each sprint*
12/14/16: Wednesday
Bench Press
5@65%
5@75%
5+@85%
then
21-15-9
Strict handstand push-ups
Strict ring dips
Push-ups
*10 clean and jerks (135/95) after every round*
12/13/16: Tuesday: Oly Club 6:30pm
2RM Jerk from rack
then
3 Rounds for reps
1 min : 15/13 calorie row
1 min : max push press 115/75
1 min : max bar muscle-up / chest to bar pull-ups
1 min : max ghd situp / weighted situp
1 min : max burpees
1 min : rest
