Thursday 26/07/12
Rest Day
Friday 27/07/12
Strength
1a) 10x2 Deadlifts - 60s rest
110kg
1b) 5x5 Bench press - 2+ minutes rest
70kg
Do 2 sets of deadlift then 1 set of bench press
Conditioning
7 minute AMRAP
12 Pull ups
12 Pistols
12 HR push ups
6 Rnds
Team WOD
Paired with Dave Butterfield
In a 20 Minute Window Complete:
100 Static Lunges
100 Lateral Burpees
100 Broad Jumps @ 6ft
In The Remaining Time:
AMRAP "The Chief"
3 Power Clean @ 60kg
6 Press Ups
9 Squats
26 + 8 Rxd
Saturday 28/07/12
BB Gymnastics
1) 3 attempts to establish a 1rm Snatch
80
81kg PB
82.5x
2) 3 attempts to establish a 1rm Snatch
100
105
107.5kg PB
Total - 188.5kg
Conditioning
Ship
9 RFT
7 Squat cleans - 85kg
8 Burpee box jumps - 36"
34:12 Rxd
Rest Day
Friday 27/07/12
Strength
1a) 10x2 Deadlifts - 60s rest
110kg
1b) 5x5 Bench press - 2+ minutes rest
70kg
Do 2 sets of deadlift then 1 set of bench press
Conditioning
7 minute AMRAP
12 Pull ups
12 Pistols
12 HR push ups
6 Rnds
Team WOD
Paired with Dave Butterfield
In a 20 Minute Window Complete:
100 Static Lunges
100 Lateral Burpees
100 Broad Jumps @ 6ft
In The Remaining Time:
AMRAP "The Chief"
3 Power Clean @ 60kg
6 Press Ups
9 Squats
26 + 8 Rxd
Saturday 28/07/12
BB Gymnastics
1) 3 attempts to establish a 1rm Snatch
80
81kg PB
82.5x
2) 3 attempts to establish a 1rm Snatch
100
105
107.5kg PB
Total - 188.5kg
Conditioning
Ship
9 RFT
7 Squat cleans - 85kg
8 Burpee box jumps - 36"
34:12 Rxd
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