Squat Clean and Jerk, 30 reps 70/47.5kg
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Sunday, October 31, 2010
Friday, October 29, 2010
Saturday 30th
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Thursday, October 28, 2010
Friday 29th October
Muscle up technique
then
Run 5K
If you injured and you cannot run, you will row 5km
then
Run 5K
If you injured and you cannot run, you will row 5km
Wednesday, October 27, 2010
Thursday 28th October
Complete as many rounds as possible 20 minutes of:
10 Squat snatch 42.5/30kg
10 Ring dips
10 Knees to elbows
post full and part rounds to comments
10 Squat snatch 42.5/30kg
10 Ring dips
10 Knees to elbows
post full and part rounds to comments
Tuesday, October 26, 2010
Wednesday 27th October
Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post load and time to comments.
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post load and time to comments.
Monday, October 25, 2010
Tuesday 26th October 2010
21-15-9
Deadlift 100KG/70kg
Overhead Squat 60/42.5kg
Post time to comments
Deadlift 100KG/70kg
Overhead Squat 60/42.5kg
Post time to comments
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