10/9/15: Friday
12-9-6
muscle-ups
deadlifts (275/195)
or
24-18-12
pull-ups
deadlifts (275/195)
*every time you break from muscle-ups/pull-ups, 3 deadlifts*
10/8/15: Thursday: Oly Club 7:30pm
2 minute plank hold
max standing broad jump
max dead hang on pull-up bar
then
15 minute emom
minute 1 : max effort push press (95/65)
minute 2 : handstand walk (30)
minute 3 : 10 pistols
10/7/15: Wednesday
20RM bench press
2x max effort with same weight
then
in 8 minutes:
800m row
max effort resisted push-ups
rest 2 mins
in 8 minutes:
800m run
max effort resisted push-ups
10/6/15: Tuesday: Oly Club Tonight 7:30pm
in 20 mins:
heavy single clean and jerk
then
death by:
clean and jerk (135/95)
buy-out:
200m waiter’s carry right
200m waiter’s carry left
