Sunday 1 January 2012

Cycle 1 - 2/1/12

(1)

ROM DRILLS

A) Warmup x 2

B) Clean & Jerk. Find your 1 rep max of the day.

C)10 rounds for time:

•1 Snatch. Use 80% of 1RM snatch.
•5 Box jumps, 75 cm box
•10 Toes to bar


every failed snatch gives you 10 burpees - to be performed at the end of the workout


(2)

ROM DRILLS

A) warmup x 2

B) Weighted pull-up 3×1


C) 15 min AMRAP

•1 Rope climb
•3 Muscle ups
•30 Double unders


(3)

ROM DRILLS

A) warmup x 2

B) Deadlift 3 x 1

C) 1 bar Linda

10-9-8-7-6-5-4-3-2-1-

. DL
. PC
. PJ

70k rxd

No comments: