Wednesday, December 9, 2009
Tuesday, December 8, 2009
Monday, December 7, 2009
Monday
1. Warm-up
2. Max Sets in 15:00 - Back-squat, 3, 70k; DB Push Press, 3, 45#
3. Max Sets in 15:00 - Dips, 2; Pull-ups, 2 (Weight-vest)
2. Max Sets in 15:00 - Back-squat, 3, 70k; DB Push Press, 3, 45#
3. Max Sets in 15:00 - Dips, 2; Pull-ups, 2 (Weight-vest)
Sunday, December 6, 2009
Sunday
1. Burgener Warm-up
2. Snatch + OHS, 3 x 1, 40k; Clean and Jerk, 4 x 2, 60k; Front Squat, 3 x 1, 80k
3. FitDeck, 5 x 1:00
2. Snatch + OHS, 3 x 1, 40k; Clean and Jerk, 4 x 2, 60k; Front Squat, 3 x 1, 80k
3. FitDeck, 5 x 1:00
Saturday, December 5, 2009
Friday, December 4, 2009
Friday
1. Warm-up
2. 4 rounds for time, wearing weight vest
Dead-lifts, 10, 60k
Sand-bag Get-ups, 4 each side
---
10:20
2. 4 rounds for time, wearing weight vest
Dead-lifts, 10, 60k
Sand-bag Get-ups, 4 each side
---
10:20
Thursday, December 3, 2009
Thursday
1. Warm-up
2. Snatch + OHS, 4 x 2, 40k; Clean and Jerk, 3 x 1, 60k; Front Squat, 3 x 1, 80k
3. FitDeck, 5 x 1:00
2. Snatch + OHS, 4 x 2, 40k; Clean and Jerk, 3 x 1, 60k; Front Squat, 3 x 1, 80k
3. FitDeck, 5 x 1:00
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