Saturday 16 November 2013

back on the wagon. hahaahaha right.

squat: 3x5
press: 3x5

metcon:
21-15-9-3: 400m run/KB swings/pushups

Monday 2 September 2013

Press: 3x5

metcon:
30-20-10
KB swings (70#)
box jumps 24"
Pull ups

Sunday 1 September 2013

Power clean: 1rm
Power clean: 5x3

metcon:

amrap 12 minutes

5 HSPU
10 renegade row
20 med ball russian twists

Saturday 31 August 2013

Squat: 3x5
Bench: 3x5

metcon:


21-15-9-9-15-21

deadlift (225) / burpees

Wednesday 28 August 2013

5 rounds

10 box jumps 24"
15 pushups
20 abmat situps

Tuesday 27 August 2013

Press: 3x5

metcon:

10 bar muscleups - 1 goblet squat (70#)
9 bar muscleups - 2 goblet squats
8 muscleups - 3 goblet squats
7 muslcleups - 4 goblet squats
6 muscleups - 5 goblet squats
5 muscleups - 6 goblet squats
4 muscleups - 7 goblet squats
3 muscleups - 8 goblet squats
2 muscleups - 9 goblet squats
1 muscleup - 10 goblet squats

Sunday 25 August 2013

5 rounds:

5 power cleans (185#)
10 box jumps (24")
15 push ups