Week 49

December 2nd, 2012

Monday
Arnie”
With a 24kg/16 kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Tuesday
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Wednesday
Complete as many rounds in seven minutes as you can of:
10kg Squat clean 45kg/ 35,
20 Sit-ups

Shoulder press
3-3-3-3-3-3

Thursday

Seven rounds for time of:
12 Thrusters, 32.5 /25kg
9 Toes-to-bar
Run 200 meters with a wall ball

Friday
Clean and Jerk 1-1-1-1-1-1-1 reps

Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Saturday
Catch up / Blackboard day

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