30th June 2014

June 29th, 2014

Monday

4 rounds for time of: 50 squats  40 good mornings 30/20kg 30 push-ups.

Tuesday

Body-weight back-squat ladder

Rest 5 minutes

3/4 body-weight push-press ladder

Rest 5 minutes

1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Wednesday

4 rnds

30 burpees

60 sit ups

30 chin ups

Thursday

8 rnds

5 thrusters 50/40kg

20 box jumps

30 k.b swings

Friday

snatched 3.3.3.3.3

Five rounds for load and time of:

15 Handstand Push-ups   5  Deadlifts

saturday

Deadlifts

3 .3 .3 .3 .3

elizabeth

21 . 15 . 9

clean 60kg

ring dips.

 

 

 

 

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