Monthly Archives: September 2013
30/09/13 130930 – Monday
“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.
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29/09/13 130929 – Sunday
Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Bench press, 11 reps
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28/09/13 130928 – Saturday
Three rounds for time of: Row 500 meters 12 Deadlifts: body weight 21 Box jump, 20 inch box
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26/09/13 130926 – Thursday
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps
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25/09/13 130925 – Wednesday
Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters
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23/09/13 130924 – Tuesday
10 rounds with a 2 minute rest in between, of any (or any combination) of: Swim 100 meters OR Run 400 meters OR Row 500 meters OR Bike 1000 meters
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22/09/13 130922 – Sunday
Complete the following: Weighted Pull-up, 5 rep max Rest 5 minutes Weighted Pull-up, 3 rep max Rest 5 minutes Weighted Pull-up, 1 rep max
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21/09/13 130921 – Saturday
Ten rounds for load and time of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats
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