Wednesday 051102

Clean 3-3-3 reps

Run 2000 meters

Clean 3-3-3 reps

Start run immediately after third set of cleans. Attempt same three clean sets after run. Post loads and run time to comments.

Monday 051031

Five rounds for time:

135 pound Bench press, 21 reps

Run 400 meters

Sunday 051030

50-40-30-20 and 10 rep rounds of:

Wall-ball, 20 pound ball

Slam-ball, 20 pound ball

Saturday 051029

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Thursday 051027

For fifteen minutes do pull-ups for twenty seconds, then sit-ups for twenty seconds, followed by squats for twenty seconds.

Wednesday 051026

For time:

50 pound Dumbbell squat cleans, 10 reps

21 Handstand push-ups

35 pound Dumbbell squat cleans, 15 reps

15 Handstand push-ups

25 pound Dumbbell squat cleans, 20 reps

9 Handstand push-ups

Tuesday 051025

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 1.5 pood

Right-arm Kettlebell snatch, 1.5 pood

Pull-ups

Greg Amundson 4:49 [video]

"Tabata Something Else"

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Saturday 051022

Run 5K

"Linda"

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/3 body weight

Set up three bars and storm through for time.