Tuesday 29 April 2008
“Blood on My Pants”
Warm-Up: 10 Minute Run @ 7 speed; stretch (6:55-7:10)
3 Round for best time (7:10-7:30)
Knee Jump X 20
Push Press X 10 @ 135
Box Jump (w/vest) X 20
Thrusters X 5 @ 135
Power Clean (7:30-8:00):
1x5 @ 50%
1x3 @ 60%
1x3 @ 70%
2x3 @ 80%
3x1 @ 90%
One set each weight @ 75, 85, 95, and 105 (8:00-8:20)
6x Dead lift +
6x Hang Clean +
6x Front Squat +
6x Back Squat +
6x Push Press +
6x Push-up
Super Set 3 Rounds (8:20-8:35):
Side Raises + Rear Deltoid Machine
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