Week 16 2013

April 14th, 2013

Monday
Snatch Balance
5-5-5-3-3

Fight gone bad
1 min each exercise
wallballs
push press
box jumps
SDHP
Row

Tuesday
Burgerna

increase weight after each set of 3

B “Diane”

21-15-9 reps of:
100kg Deadlift
Handstand push-ups

Wednesday
Snatch
10-10-10
B fight gone badish
1 min on each exercise
left hand K.B swings
front Squats K.B
left legged K.B Deadlifts
Right Hand K.B swings
Right Legged K.B deadlifts.
Thursday
Snatch
1-1-1-1-1-1
21-15-9
70kg/50
deadlifts
cleans
front squats
push press

Friday
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
Saturday
TBC

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