Wednesday, June 21, 2017

20170621

Deadlift - 5x3, heavy
Press - 5x3, heavy

20170620

5 Rounds, 80% Effort:
10 Ball Slams
5 Pull Up
10 Ball Slams
5 Toes to Bar
10 Ball Slams
5 Dip

Rest 6 to 8 Hours

Clean & Jerk - 5x1, heavy single
Front Squat - 5x1, heavy single
Front Squat - 3x8-10, moderately heavy
Dumbbell Front Rack Lunge, Pistol - 3x10-15, moderate
L Sit - 3 sets

Monday, June 19, 2017

20170619

AMRAP 12:
10 Box Jump
Run 100'
10 Burpees
Run 300'
10 Squat
Run 100'
10 Kettlebell Swing
Run 300'

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets, moderately heavy
Bench Press - 5x3-6, moderately heavy
Pull Up, Dip, Chin Up, Bicep Curl, Push Up, GHD Sit Up - 2-3x10-15, moderate