Week 6 2013

February 3rd, 2013

Well done all competitors at Judgement day
Henry finishing with a 110kg overhead squat

Monday
Kettle bell clean and jerk
4-4-4-4-4
B
5 RFT
20 Box Jumps
20 Ring push ups
30 Double unders

Tuesday
Le kendra
100 Squats
6 Push Press 50/35kg
6 Kb swings 24/16kg
80 Squats
8 SDHP
8 KB swings
60 Squats
10 Push Press
10 KB swings
40 Squats
12 SDHP
12 KB Swings
20 Squats
14 Push Press
14 KB Swings
Wednesday
Shoulder press
5-5-5-3-3-3 (Bar lifted from the ground)
15 min Emran
5 Dips
10 Jumping Lunges
15 Push ups
Thursday

Over Head squats
5-5-5-3-3-3 (Bar lifted from the ground)

Mary

20 min Emran
5 Handstand push ups
10 pistols
15 Chins
Friday
5 rounds
5 Deadlift 140/100kg 5
5 Strict Chins
5 KB Swings 2 x 20kg/ 2x 12kg
50 Double Unders
Saturday
“The Chief”
Max rounds in 3 minutes of:
60kg pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

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