Archive for December, 2009

Snatch

1-1-1-1-1-1-1.

.

Row 5k

.

Rest Day

“Never look down on anybody unless you’re helping him up.”

Bench Press

1 rep
10 reps
1 rep
20 reps
1 rep
30 reps

Choose a weight which you can do the sets unbroken, go heavy on the singles.

Merry Christmas.

Deadlift

1 rep
10 reps
1 rep
20 reps
1 rep
30 reps

Choose a weight which you can do the sets unbroken, go heavy on the singles.

Front Squat

1 rep
10 reps
1 reps
20 reps
1 rep
30 reps

Choose a weight which you can do the sets unbroken, go heavy on the singles.

Rest Day

or

“Festivus”

5 rounds for time of:
23 Wall balls
12 Knees to elbows
9 Snatches

Happy Festivus

Diane

21-15-9
Deadlift, 105kg
Handstand push ups

If you don’t have HSPUs sub handstands, pushups, push ups on knees. Pick the hardest one you can do.

.

Three rounds for time of:
5 Ascents of a 15′ rope
21 Ring dips
50 Squats

If you don’t have a rope. Sling your towel over the pull up the bar and grab both ends and do pullups. Do fve pullups for each ascent.

.

Back Squats

3-3-3-3-3

.