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Wednesday 060414

Row 500 metersClean and Jerk 15 reps (Choose a weight that is at least 60% of your bodyweight)Rest 3 minutesRow 500 metersClean and Jerk 15 repsRest 3 minutesRow 500 metersClean and Jerk 15 repsTime each couplet and total time to…

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Tuesday 060314

Knee to elbows, 15-12 and 9 reps.20 DipsRun 400 meters, max effort.With no rest between deadlift and pull-ups with only 60 seconds restbetween superset:Deadlift 15 reps (body weight)/Pull-ups 15 repsDeadlift 12 reps (body weight)/Pull-ups 12 repsDeadlift 9 reps (body weight)/Pull-ups…

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Monday 060214

1. Squat Clean 2RM (20 minutes)2-2-2-2-22. 50 Sit-ups.2 minute sprint on airdyne/rower (calories)Push-press, 1/3 body weight 21 reps.2 minute sprint on airdyne/rower (calories)Push-press, 1/3 body weight 15 reps.2 minute sprint on airdyne/rower (calories)Push-press, 1/3 body weight 9 reps.50 Sit-ups.

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