Jul 292013
 

Push press. In 15 minutes, find your 2 rep max of the day.

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5 min AMRAP:

  • 8 x dumbbell snatch
  • 25 x double-under

Rest 2 minutes.

5 min AMRAP:

  • 5 x pull-up
  • 10 x push-up
  • 15 x squat

Rest 2 minutes.

5 min AMRAP:

  • 10 x wall ball
  • 10 x burpee
 Posted by at 20:02
Jul 252013
 

Bench press or floor press 5×5

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For time:

  • 400m run
  • 15 x kettlebell push press (2×24/16kg)
  • 15 x toes to bar
  • 400m run
  • 12 x KB push press
  • 12 x toes to bar
  • 400m run
  • 9 x KB push press
  • 9 x toes to bar
 Posted by at 20:15
Jul 242013
 

2-position snatch x 5

Pause back squat 5×3 (5 seconds in the rock bottom, bounce, and then quick back up). Rest 60 seconds between sets. Use 75% of your 1RM back squat.

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For quality: 15-12-9 reps of

  • weighted box step-up (50cm box, barbell in front rack)
  • good morning
  • supine ring row

Use the same barbell in step-ups and GMs. Use challenging weight, but try to do the sets unbroken.

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 Posted by at 20:05