Week 20

May 4th, 2014

DSCF3950Monday

Happy Birthday Matt, John and Stephen

Thought you would like a picture of Andy for your birthday.
1-rep-max hang squat snatch
b
Run 200 meters
20 Push press, 50kg/40kg
Run 200 meters
15 Push press, 50kg/40kg
Run 200 meters
10 Push press, 50kg/40kg
Run 200 meters
5 Push press, 50kg/40kg

Tuesday
50 deadlifts, 50kgs/40kg
50 walking lunges
40 back squats, 50kg/40
40 toes-to-bars
30 power cleans, 50/40
30 burpee box jumps,
20 thrusters, 50/40
20 triple-unders

Wednesday
Max-distance handstand walk

21-15-9-6-3 reps for time of:
Strict handstand push-ups
front squat 85/65kg
Burpees

Thursday
Clean and jerk
5-5-5-5
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10. hang power cleans, 70kg

Friday
Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Saturday

Five rounds for time of:
15′ chin ups
10 Toes to bar
21 Walking lunge steps with 20/15kg plate held overhead
Run 400 meters

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