clean and jerk
1x5
3x3
5x1 for 1RM
DEC 7, 2010
back squat
-bodyweight x 20
-bodyweight + 40# x 15
-bodyweight + 60# x 12
-bodyweight + 80# x 9
3 x 300yd shuttle run
-work:rest ratio is 1:2
-post slowest time
DEC 6, 2010
in teams of two:
400m run
max pull ups
400m run
max kettlebell swings
400m run
max box jumps
400m run
max wall ball shots
DEC 4, 2010
find heaviest deadlift in 10mins
max abmat sit ups in 5mins
2min rest
75% of heaviest deadlift load for max reps in 2mins
5min rest
re-attempt heaviest deadlift load: limit 3 attempts within 5mins
max abmat sit ups in 10mins
DEC 2, 2010
find bench press 10RM
-rest at least 3mins between efforts
-time limit is 30mins
max L-pull ups in 5mins
DEC 1, 2010
2000m row
5min rest
100 double unders
3min rest
1000m row
1min rest
150 double unders
3min rest
500m row
5min rest
200 double unders
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