Week 18

April 29th, 2012

Monday

20 min Amrap
5 power clean 65 kg
10 toes 2 bar
15 wall balls
*
Tuesday

Bench
3,3,3,3,3
Part B
5 rounds
10 burpees
20 squats
30 situps
Run 100
*
Wednesday

4 Rounds
20 Burpees over bar
10 OHS 40kg/30
!0 Chins
10 Dips
Part B
5 Min Practice to hold handstand for over 10 seconds
*
Thursday

AMRAP
5 x 3 min with minute reest between rounds.
3 chins
6 wall ball
9 SDHP
*
Friday
21-15-9
Deadlift
Hang clean
Front squat
Push jerk
(60 kg for all exercises)
*
Saturday
Manion
Seven rounds for time of:
Run 400 meters
60kg Back squat, 29 reps

Leave a Reply