Thursday 08/04/2016

Hi guys!

Get your pre workout, hard rock hitting music and let's go!

WEIGHTLIFTING Power Clean 3RM TnG Deadlift 1 x 20, 3 x 10

SKILLS For time 5 minute Amrap Handstand Walk Rest 5 min 5 minute Amrap Free HS Hold

METCON For time. 400 mts Run 7 Hang Squat Snatches 14 Bar facing Burpees 42 Double Unders 60 GHD sit Ups 42  Double Unders 14 Bar Facing Burpees 7 Hang Squat Snatches 400 mts Run #155, #105

Don't forget to post your times!

Wednesday 08/03/2016

Hi guys!

Yesterday, I got full of work and was not able to sit for the entire day. But no worries, I have taken my precautions now and will never happen again.

All right, so let's get into this!

Wednesday 

WEIGHTLIFTING Klokov Complex (clean deadlift + clean + paused front squat + push-press + split jerk w. pause in the bottom of the dip). -80% 5 more sets

STRENGTH Bench Press 7 x 5 x 75% #180

METCON For time. Bodyweight “Fran” 21-15-9 Deficit HSPU Chest to Bar Pull Ups cash out. 75 GHD Sit ups.

Don't forget to post your results!