OCTOBER 18, 2011

21-15-9

handstand push up

ring dip

push up

OCTOBER 17, 2011

burpee x 20

deadlift 90%1RM x 1

2min rest

burpee x 15

deadlift 85%1RM x 3

2min rest

burpee x 10

deadlift 80%1RM x 5

2min rest

burpee x 15

deadlift 85%1RM x 3

2min rest

burpee x 20

deadlift 90%1RM x 1

-rx is completing each couplet in <1min30secs

-transition from burpees to deadlift in <5secs

max pull ups in one attempt

OCTOBER 14, 2011

5RFT

hspu x 9

225/165 deadlift x 12

muscle up x 6

225/165 squat clean x 3

OCTOBER 13, 2011

shoulder press

5x3

emom until failure:

10m sprint

burpee

-increase sprint by 10m each minute

-increase burpee by 1 each minute

OCTOBER 12, 2011

amrap in 20mins:

400m run

max pull ups each attempt

OCTOBER 11, 2011

800m run

hang squat snatch x 15

800m run

mid-thigh squat snatch x 15

800m run

squat snatch x 15

OCTOBER 10, 2011