Author: lumpy6488

Barbell 11 am

8/8/14 Strength: Deadlift 3 reps every 30 sec for 5 minutes *perform 3 reps as fast as possible Wod: Run 400 m 15 T2b 20

8/7/14 Strength/skill: 5 rounds each of 40 sec on/20 sec off 1) ring dips 2) pistols/pistol progression Wod: 12 min amrap 60Double unders 50 wall

8/6/14 Strength: BN snatch grip push press + OHS 4 sets H.A.T.A 3 snatch grip pp + 3 ohs Wod: 5 min amrap 6 push

8/5/14 Strength: EMOM x 8 2 clean pulls + 1 hang clean Wod: 1000 m row 30 thrusters 115/80 50 pull ups

8/4/14 Strength: Back squat clusters 4 sets of 1.1.1 rest 2 min between sets *15 seconds between cluster reps and the wt should be 95-100%