Wednesday 9/1/10

Back Squat for max load

3-3-3-3-3

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Tuesday 8/31/10

Conduct 5 rounds for time of:

5 Power Cleans (185lb)
20 Double Unders

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If you cannot conduct a double under, substitute 80 Single Unders.

Monday 8/30/10

For time conduct 21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull (75 lb)
Push jerk (75 lb)

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Saturday 8/28/10 - Sunday 8/29/10

Rest Days.

Friday 8/27/10

Conduct 5 rounds for time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly three minutes between rounds.

Post times per round to comments. Compare to Wednesday 1/13/10.

Thursday 8/26/10

21-15-9 Rep Rounds for time of:

Push Press/Push Jerk 115lb
Ring Dips
Burpees
Row (Calories)

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Wednesday 8/25/10

6 Rounds for Time of:

10 Chest to Bar Pullups
6 Broad Jumps
6 Ring Dips

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Tuesday 8/24/10

Row 2000m for time.

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Monday 8/23/10

Complete 3 rounds of the following:

Complete the following cycle 3 times with 135 lbs of:
Power Clean
Front Squat to Push Press
Back Squat
Push Jerk

Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard sprints.

Rest 2 minutes between rounds.

Saturday 8/21/10 - Sunday 8/22/10

Rest Days.

Friday 8/20/10

Three rounds for time of:

21 Towel Pull Ups
21 Ring dips
50 Squats

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Thursday 8/19/10

Perform 10 rounds for time of the following:

3 Deadlifts (315 lbs)
5 Clapping Push Ups
7 GHD Sit Ups

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Wednesday 8/18/10

Conduct 3 rounds for time of the following:

500m Row
10 Turkish Get-Ups (5 each arm - 1 pood Kettlebell)
16 1 Arm Kettlebell Squat Snatches (1 pood KB (35lb))

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Tuesday 8/17/10

15 rounds for distance of:

Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

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Monday 8/16/10

21-15-9 Rep Rounds of the following:

Bench Press (Bodyweight)
Pull-Ups

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