Week 19 2013

May 5th, 2013

Monday

Deadlift
5-5-5-5-5

Tabata
pull ups
push ups
sit ups
squats

Tuesday

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Neggers2
100 burpies over bar
100 Box jumps
5 burpies every minute till

Wednesday

“Jared”
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Thursday

clean and jerk
5-5-5-5

Amrap 15min
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Friday

Fifteen rounds of:
Power snatch followed
immediately by five
overhead squats.
increasing weight

6 min amrap
21 thrusters
21 toes to bar
15 thrusters
15 Toes to bar
9 thrusters
9 toes to bar

Saturday

clean and jerks
2-2-2-2-2-2
50-35-20 reps of:
Wall balls
Ring push ups
Double-unders

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