8 Rounds:
8 DB Press
8 Lat Pull Downs
5x 20 Crunches @10KG Med Ball
103114
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Monthly Archives: October 2014
102914
Front Squat @70% 4×3 @50KG
High Pull @80% x3 @56KG
First Pull @90% x3 @63KG
Standing Plate Twist 10×3 @ 10KG, 15KG, 15KG
Bench Press 8×8 @35KG *30 Sec Rest Btw Sets
102814
Muscle Snatch 3×3 @25KG
Power Snatch 5×1 @30KG
Power Clean + Power Jerk @ 42KG
3 Rounds (No Break):
10 KB Push press
5 30′ Box Jump
2:52
GHD Leg Raise 3×10
102314
5x Snatch + Hang Power Snatch + Hang Snatch @30Kg
5x Clean + Hang Power Clean + Jerk @40KG
4x Weighted Crunches @10,15,20,20KG
102014
Tabata Push Ups 5
5x Hollow Hold 35secs
5 Rounds:
20 Secs Chair Dips
20 Secs Plank
100814
Back Squat 5×5 @ 56KG
*Position Pressure just behind balls of feet
5 Rounds:
5 Strict Pull Ups
5 Ring Dips
100614
8 Rounds:
10 DB Press @ 10KG
10 Hammer Curls @7KG
10 Tricep Extensions @7KG
100214
3 Rounds:
1 Min DB Snatch @10KG
1 Min Sit Ups
1 Min Chair Dips
1 Min Squats
1 Min Plank
1 Min Rest
5×5 HSPU,5,5,4,3,2,1
5x 35 Sec Hollow Hold
100114
10 Rounds:
20 Renegade Rows (10 L, 10 R)
30 Crunches
5×5 Dragonfly Sit Ups
5×10 DB Press @10KG