Week 28 15th July 2013

July 14th, 2013

Monday
Nics choice
15 squat cleans 75kg/55kg
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
30 KB push press 16/12kg
30 Double-unders
15 Thrusters 60/45kg
30 Pull-ups
30 Burpees
100 lunges 15kg/10kg plate oh

Tuesday

Total recall
15 min to record your
1 max rep
OHS
15 min to record your
1 max rep
Clean and jerk
15 min to record your
1 max rep
deadlift

Wednesday

“Garrett”

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Thursday

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Friday

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Saturday
Linda
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 Bodyweight
Bench bodyweight
clean 3/4 bodyweight

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