Month: September 2016

9.30.16

Friday

A.
Every :90 for 8 sets:
Jerk x 2 reps

B.
21-15-9 reps for time of:
Burpees over bar
Overhead squats (95/65)
Chest-to-bar pull-ups

C.
Pump
3 sets:
10 Alt. DB Curls
15 Push-ups
20 Banded tricep extension
*move immediately from one exercise to the next

9.23.16

Friday

A.
6RM Bear Complex
[Power clean + Front squat + Jerk + Back squat + Jerk

B.
Complete as many rounds in 7 minutes of:
21 Deadlift (225/155)
21 Pull-ups
50 Double-unders
15 Deadlift
15 Pull-ups
50 Double-unders
9 Deadlift
9 Pull-ups
50 Double-unders

Rx+ Sub pull-ups for Overhead Squats (135/105)

C.
AMRAP in 5:00
Partner Abmat situp with medball toss