Sunday 130428

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Saturday 130427

"Klepto"

4 rounds for time of:

27 Box jumps, 24" box

20 Burpees

11 Squat cleans, 145 pounds

Friday 130426

Five rounds for time of:

7 Muscle-ups

Run 400 meters

Wednesday 130424

Overhead Squat 1-1-1-1-1-1-1 reps

Schmalls

"Schmalls"

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

Monday 130422

Three rounds for time of:

Run 800 meters

50 Wall ball shots, 20 pound ball

Jackie

"Jackie"

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Friday 130419

Dumbbell Clean & Jerk 5-5-5-5-5

Go heavy. Ground to overhead.

Compare to 050312.

Thursday 130418

Four rounds for time of:

Run 400 meters

50 Squats

Tuesday 130416

Five rounds for time of:

Row 500 meters

135 pound Bench press, 15 reps.