Thursday, January 29, 2015

DL and OH

21-15-9

Deadlift (185/115)
Overhead Squat (95/65)




Wednesday, January 28, 2015

Explosive then Controlled

4 Rounds for time:

10 Chest to Bar Pull-ups
10 Clapping Pull-ups
20 Pull-ups
20 Push-ups





Tuesday, January 27, 2015

Front Squat

10-1 Front Squats (3/4 Bodyweight)
Perform 15 Lateral Jumps between each round




Clean n' Pull

Seven Rounds for time:

10 Medicine Ball Cleans (20/14)
10 Pull-ups




Monday, January 26, 2015

Muscle up if you can

4 Rounds of:

5 Muscle-ups
15 Dead-lifts (225/165)
30 Walking Lunge Steps





Three Rep Shoulder Press

Shoulder Press

3-3-3-3-3-3-3