week 7 10 feb 2014

February 9th, 2014

Monday

Attempt PBs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips

Tuesday

For time:

15 Thruster, 60kg/45kg
21 Sumo deadlift high-pull, 60kg/45kg
12 Thruster,
15 Sumo deadlift high-pull,
9 Thruster,
9 Sumo deadlift high-pull,

Wednesday

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Deadlift
1,000 meter Row
Pull-ups

Thursday

3 rounds for time of:
21 cleans, 50kg/40kgs
27 Burpees
27 GHD Sit-ups

Friday

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Front squat
1,000 meter Row
Ring Dips

Saturday

Nasty Girls” ie Naomi, george and cris!!!

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans, 60 kgs

 

 

 

 

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