SEPTEMBER 28, 2012

AMRAP in 18min:

24"/20" Box Jumps x 15

115#/75# Push Press x 12

Toes to Bar x 9

SEPTEMBER 27, 2012

Low Bar Back Squat

 3-3-3-3

*rest 2-3 mins between sets

SEPTEMBER 26, 2012

de bench

Bench Press

8x2

*use 70% of 1RM

*rest 1min btw sets
then:
100 sit ups for time:

SEPTEMBER 25, 2012

30 - 20 - 10

Power Clean 135/95

"PV" KBS 1.5/1 pood

SEPTEMBER 24, 2012

skrong

Deadlift

10x2

*use 65% of your 1RM + bands

*rest 1min btw sets

SEPTEMBER 22, 2012

saturyay

Bench Press

1-1-1-1-1

*rest 2min btw sets

Then:

3x Max rep weighted push - ups

*male: 45# plate on the back

*female: 25# plate on the Back

SEPTEMBER 21, 2012

5RFT:

10 Pistols (alternating reps)

15 GHD Sit-Ups

200m run

*rest 1min between rounds