July 3 2013
Pull up Challenge, Week 2 Day 2 Fitness 4 sets x 6-8 reps Deadlifts 4 rounds for time 25 kb swings 250 m run AMRAP DU x 60 seconds Score = time + Total DU Performance Deadlifts 5-5-3-3-3 4 rounds for time 25 KB swings 250 m run AMRAP HSPU x 60 seconds Score = Time + Total HSPU Sport Deadlifts 5-5-3-3-3 4 rounds for time 25 KB swings 24/16 250 m run AMRAP HS walk x 60 seconds Score = TIme + HS distance
July 2 2013
Fitness Shoulder press 5-5-5-5-5 work up to a heavy 5 RM For time: 1-10 Push press @65% of today’s max set 10-1 V sit ups Sport and Performance 2-2-2-2-2 Drop Snatch For time: 1-10 Power Snatch 95/65 10-1 T2B
July 1 2013
Fitness 800 m run 50 pull ups 100 push ups 150 air squats 800 m run Sport and Performance One mile Run 100 pull ups 200 push ups 300 air squats One mile Run ***Compare results from August 2012