Monday 1st September

By | 2014-08-31T22:38:59+00:00 August 31st, 2014|Uncategorized|

Strength & Speed:
Strict pull up 3xmax
500m row

Met Con:
Deadlifts 160/105
Deficit handstand push ups

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Saturday 30th August

By | 2014-08-29T22:08:24+00:00 August 29th, 2014|Uncategorized|

Back levers 10 mins
Handstands 10 mins

Met Con 1:
Prowler race
8 lengths 50/30kg

Met Con 2:
Double unders
Sit ups

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Thursday 28th August

By | 2014-08-28T08:19:17+00:00 August 28th, 2014|Uncategorized|

Muscle up 4×5-10 (2 bar & 2 ring)
GHD Sit up 3×10

Met Con:
For quality
20 strict pull ups
20 strict ring dips
20 gut busters

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Wednesday 27th August

By | 2014-08-26T22:23:15+00:00 August 26th, 2014|Uncategorized|

Hang snatch 5×2
Push press 3rm

Met Con:
In a pair complete 100 squat clean thrusters 65/45kg
*on the min both complete 5 burpees

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Tuesday 26th August

By | 2014-08-25T20:49:52+00:00 August 25th, 2014|Uncategorized|

Strength & Speed:
Strict pull up 3xmax
500m row

Met Con:
7 rds
7 deadlifts 140/95kg
7 box jumps 30/24″
7 chest to bar pull ups

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Saturday 23rd August

By | 2014-08-22T21:17:18+00:00 August 22nd, 2014|Uncategorized|

2 cleans + 2 jerks x3
1 clean + 5 front squats x3

Met Con:
400m run
3 rds
– 15 burpees
– 15 chest to bar pull ups
400m run

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