Monday 160613
Monday 160613
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Saturday 160611
Saturday 160611
5 rounds for max reps of:
1 ½ body-weight deadlifts
Dips
Friday 160610
Friday 160610
21-15-9 reps for time of:
115-lb. hang squat cleans
Chest-to-bar pull-ups
Thursday 160609
Thursday 160609
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Tuesday 160607
Tuesday 160607
For time:
200 double-unders
70-lb. dumbbell squat snatches, 100 reps
200 double-unders
Sunday 160605
Sunday 160605
21-15-9 reps for time of:
225-lb. deadlifts
135-lb. overhead squats
Friday 160603
Friday 160603
21-15-9 reps for time of:
Parallette handstand push-ups
Bar muscle-ups
Wednesday 160601
Wednesday 160601
For time:
50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps