Tuesday 131015

225 pound Deadlift, 21 reps

Handstand walk 21 meters

225 pound Deadlift, 15 reps

Handstand walk 15 meters

225 pound Deadlift, 9 reps

Handstand walk 9 meters

Sunday 131013

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

Saturday 131012

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Test 3

"Test 3"

Tabata Squat

Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Tuesday 131008

Hang power clean 3-3-3-3-3-3-3 reps

Monday 131007

Six rounds for time of:

Run 400 meters

25 Pull-ups

Dragon

"Dragon"

For time:

Run 5k

4 minutes to find 4 rep max Deadlift

Run 5k

4 minutes to find 4 rep max Push jerk

Friday 131004

Five rounds for time of:

5 Hanging ring extensions (right arm + left arm = 1)

5 Forward rolls

5 Backward rolls

45 pound Sots press, 10 reps

Thursday 131003

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps