T.U.P.

T.U.P.

15-12-9-6-3 reps for time of:

135-lb. power cleans

Pull-ups

135-lb. front squats

Pull-ups

Sunday 151206

Tabata push press, 75 lb.

Tabata sit-up

Tabata sumo deadlift high pull, 75 lb.

Tabata push-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Saturday 151205

Snatch 3-3-3-3-3 reps

Friday 151204

3 rounds for time of:

10 dumbbell power snatches, left arm

10 single-arm overhead squats, left arm

10 L-pull-ups

10 dumbbell power snatches, right arm

10 single-arm overhead squats, right arm

10 L-pull-ups

Use a 55-lb. dumbbell for the snatches and overhead squats.

Wednesday 151202

3 rounds for time of:

135-lb. clean and jerks, 10 reps

50 wall-ball shots, 20-lb. ball

Tuesday 151201

Weighted pull-ups 3-3-3-3-3-3-3-3-3-3 reps

Linda

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1 1/2 body-weight deadlift

Body-weight bench press

3/4 body-weight clean

Set up three bars and storm through for time.

Saturday 151128

Complete as many rounds as possible in 20 minutes of:

400-meter run

185-lb. front squats, 10 reps

20 GHD sit-ups

Friday 151127

3 rounds for time of:

1,000-meter row

42 kettlebell swings, 1.5 pood

24 pull-ups

Thursday 151126

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees