Monday 26/08/13

Strength:

SGDL  2,2,1,1,1 @ 90%

 

MetCon:

21/15/9

STOH (40/20)

Pull-up

Box Jump

 

Tuesday 27/08/13

Skill: Clean

Strength: Ring Dips

MetCon:

AMRAP 7 Mins

Wall Ball Shot x 6 (10/8)

DU x 10

 

Wednesday 28/08/13

Strength:

Front Squat 6,5,4,3 @ 75%

MetCon:

10 Goblet Squats (20/16)

20 HSPU

30 Pull ups

40 Swings (20/16)

30 T2B

20 OHWL (20/16)

10 Goblet Squats (20/16)

 

Thursday 29/08/13

Strength:

Pressing

3,3,3 @ 80%

2,2,2 @ 85%

Push ups

MetCon:

Dead Lift x 10,9,8,7,6,5,4,3,2,1 (80/50)

DU x 10

Sit ups x 10,9,8,7,6,5,4,3,2,1

 

Friday 30/08/13

Strength: OHS

3,3,3 @ 80%

2,2,2 @ 90%

Skill: Box Jump

MetCon:

D12 Death by Sandbag