"Diane"

"Diane"

21-15-9 reps of:

Deadlift 225

Handstand push-ups

Wednesday 050504

Bench press 3-3-3-3-3-3-3 reps.

Back squat 3-3-3-3-3-3-3 reps.

Tuesday 050503

Seven rounds for time of:

35 squats

25 push-ups

15 pull-ups

"Dating Sage"

"Dating Sage"

Five rounds for time of:

95-pound Snatch, 10 reps

15 Pull-ups

75-pound Thruster, 20 reps

Saturday 050430

For time:

Run 1 mile

100 Sit-ups

100 Back extensions

Run 1 mile

Mix and match back extensions and sit-ups as needed.

Friday 050429

Five rounds for time of:

Run 400 meters

100 ft Walking lunge

35 push-ups

Thursday 050428

Three rounds, 15-12-and 9 reps, for time of:

135 pound barbell Thrusters

45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Tuesday 050426

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

35 pound dumbbell clean and press (or jerk), 10 reps

1 ascent, 15 foot rope (or 7 pull-ups)

Take dumbbells from ground to overhead each rep. Climb rope without legs or post otherwise.

Monday 050425

Snatch 1-1-1-1-1-1-1 reps

“Cindy”

“Cindy”

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

5 Pull-ups

10 Push-ups

15 Squats