Week 30

July 22nd, 2012

Monday
For time:
30 GHD sit-ups
110kg Deadlift, 30 reps
30 Double-unders
40kg Overhead squat, 30 reps
30 Pull-ups
Part B
Front squat 2-2-2-2-reps

Tuesday
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

Wednesday
“Ricky”
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
60kg Deadlift, 5 reps
60kg Push-press, 8 reps

Thursday
“Dae Han”
Three rounds for time of:
Run 800 meters with a 20kg barbell
Rope climb, 3 ascents
60kg Thruster, 12 reps

Friday
Overhead Squat 3-3-3-3-3 reps
Tabata Row
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Saturday
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Leave a Reply