week 21 25 May 2014

May 25th, 2014

Monday

5 RFT

run 100m

15 ohs 50/35 kg

15 ring dips

15 burpees

Tuesday

shoulder press

3.3.3.3.3.3.

10 minute Amrap

10 chin ups

10 burpees

10 thrusters 60/45kg

Wednesday

21 snatches 65kg/45kg

3 minute rest

15 snatches

3 min rest

9 snatches.

Thursday

5 deadlifts 150kg/110Kg

13 push ups

9 box jumps

Friday

5 RFT

31 back squats 60kg/45kg

12 power cleans 80/60kg

saturday

Split jerk

3-3-3-3-3-3

B

run 800

21 thrusters

21 chins

run 400

15 thrusters

15 chins

run 200

9 thrusters

9 chins

 

 

 

 

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