23 December 2012

 

HEAVY LIFTERS

PUSH PRESS  5X5 @ 65% OF 1 RM

MIX IN 5 STRICT PULL UPS WITH EACH SET

 

Then…

 

2 ROUNDS

BEAR COMPLEX   (RX: 95/65;   A: 115/75

REPEAT FOR 7 CYCLES BEFORE BAR DROPS

  • POWER CLEAN
  • FRONT SQUAT
  • PUSH PRESS
  • BACK SQ
  • PUSH PRESS   

 20 DOUBLE UNDERS

40 SIT UPS

               

 OPEN GYM: PICK ONE    

  • 20 HSPU
  • 10 HS HOLDS FOR 10 SEC
  • 20 SHOULDER TOUCHES

SCALE: HSPU FROM BOX OR BAND ASST