Week 22 19 th may

May 18th, 2014

Monday

happy birthday Kayla

deadlifts

10 9 8 7 6 5 4 3 2 1.

B 280 kb swings 24/16 kg run 400m every time you drop the kettle bell.

Tuesday

5 x 3  cleans work out

high pull  Power clean.  Front squat.

21-15-9

box jumps. Ring push ups, double unders, burpees, jumping lunges.

Wednesday

5 RFT

21 Turkish stand ups 20kg/16

ruin 400m

Thursday

Bench press and cleans. Bench goes 10 To 1 cleans go 1-10.     10 9 8 7 6 5 4 3 2 1

Friday

Snatch

3. 3. 3. 3. 3

9 6 3

thrusters 50kg/42.5 kg add 1  reps every kilo dropped

muscle ups. 4 chins /dips for each muscle up

saturday

21 15 9

back squats 100kg/80kg

kettlebell swings 24/16kg

 

 

 

 

 

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