Thursday, July 23 2009

A.

5 rounds. Straight through, no rest:

5 full squat snatches, #95 (snatch and full OHS = 1 rep)

5 ring pullups

rest 1 min

B.

5 rounds. Straight through, no rest:

10 deadlifts, #185

15 pushups

rest 1 min

C.

Plank KB single arm row on ladder protocol, 30#: 5-4-3-2-1

D.

Single arm KB squat clean and press:

1x5 @ #45

4x5 @ #52

E.

3 rounds:

10 superman pushups (hands extended six in. overhead)

5 pseudo planche pushups (reverse hands, toes towards feet)

15 pikes