Monday 7/1/13

FITNESS
A. Power clean; 3, 2, 1, 3, 2, 1; rest 3 min
B. Back squat; build to a 20 rep max
C. GH raises 4-5×4; rest 2 min

SPORT
A. Power clean; 3, 2, 1, 3, 2, 1; rest 3 min (TnG)
+
Amrap in 8 min:
3 deadlift 275/185#
3 bar facing burpees
6 DL
6 BFB
(etc… increase by 3 per round)

W. PERFORMANCE
A. Clean; build to a tough single
B. Snatch; 1 rep on the 45 seconds for 20 reps @70-80% 1rm
+
15-12-9-6-3
Russian KBS 2 pood
box jump 24″ (step down)

PERFORMANCE
A. Power clean; build to a max
B. Drop to 90% of A and perform amrap in 8 min

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One thought on “Monday 7/1/13

  1. wolverine915 says:

    FITNESS
    Bill A. 40-50-60kg, B. 55kg
    John P. A. 40-45-50kg, B. 45kg
    Martha- A. 25kg B. 30kg
    Marcia A. 25kg, B. 27kg
    Betsy A. 35kg, B. 25kg
    Karol- A. 32kg, B. 32kg
    John- A. 45-50-55kg B. 60kg
    Andrea A. 35kg B. 45kg (1-rm)

    SPORT
    Stephen- A. 220-242-265lbs, 232-253-275lbs B.18DL+1burpee rx’d
    Delani- A. 25-30-30, 35-35-35kg B. 15DL+13burpees @ 50kg
    Mike A. 50-55-55kg, 57-60-60kg B. 15DL+6burpees Rx’d

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