Friday 07 October 2016
07/10/16
5 sets of Max rep Strict Pull Up
Then
20 min Ascending Ladder
1 Pull Up-Press Up-Squat
2 Pull Up-Press Up-Squat
3 Pull Up-Press Up-Squat
(keep climbing the ladder until the time runs out !!!)
Thursday 06 October 16
06/10/16
30 min EMOM
3 Snatch (45/60)
6 Burpee
9 TTB
ie 1st min Snatch 2nd min Burpee 3rd min TTB
Wednesday 05 October 2016
05/10/16
400m Run
50 Pull Up
50 Press Up
400m Run
50 Sit Up
50 Squats
400m Run
Tuesday 04 October 2016
04/10/16
5-5-5-5-5 Front Squat
then
5 RFT
7 Hang Power Clean (35/50)
7 Thruster
7 Push Press
Monday 03 October 2016
03/10/16
15 min to establish 5 RM Deadlift
Then
21-15-9
Deadlift (<80% of 5RM)
Box Jump Overs (18/24)
Box Dips
