Tuesday, February 09, 2016

Wednesday 10th February 2016

Strength Build to a Heavy Deadlift single, only if feeling good try for a new IRM

5 rounds for time:
5 Deadlifts 142.5/115kg
15 Handstand Pushups

Monday, February 08, 2016

Tuesday 9th February 2016

1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

2. Row
EMOMx10
Odd: 20/16 Cal Row
Even: 50 Double Unders

Monday 8th February 2016

A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

EMOMx9
3 rounds of:
Minute 1: 15 unbroken C2B Pull ups
Minute 2: 15 unbroken OHS, 42.5/30kg
Minute 3: Rest

Sunday 7th February 2016

Rest Day

Thursday, February 04, 2016

Friday 5th February 2016

Conditioning
EMOMx20
Odd: 20/16 Calorie Row
Even: 10 Jerks, 61/42.5kg

2. Strength
A. 5-rep Heavy OHS
B. 3×2 Pausing OHS – hold the bottom for 10 seconds

Thursday 4th February 2016

Technique Thursday
Pullups
Muscle ups and
Pushups/dips