9/23/15: Wednesday
bench press max reps
60%, 70%, 75%, 80%, 85%, 75%
*score is total reps*
then
every minute on the minute for 10 minutes
1 legless rope climb
max push-ups
then
100 tricep push downs
9/22/15: Tuesday: Oly Club at 7:30pm
6 minute climbing ladder of chest to bar pull-ups
3-6-9-12-15…
then
for time:
500m row
15 sumo deadlift high pull (70/55)
20 ring rows
25 split jumps
800m run
25 split jumps
20 ring rows
15 sumo deadlift high pull (70/55)
500m row
9/21/15: Monday
every minute on the minute for 10 minutes:
4 front rack lunges + 4 front squats (increase weight each minute)
then
as many rounds in 10 minutes of:
1 squat clean thruster (135/155/185/195/205/215/225/235)
3 burpees
25 double unders
9/18/15: Friday
24 Toes to Bar
12 Deadlift (155/110)
9 Hang Power Cleans (155/110)
6 Shoulder to overhead (155/110)
at 5:00
For Time:
15 Muscle-ups
12 Power Snatch (185/125)
9 Overhead Squats (185/125)
