5 rounds of
20 thrusters 75/55
10 ring dips
20 push ups
10 HDPU
50 m bear crawl
Powerlifting Program:
| 8/30/2015 | SUNDAY | |||
| SQUAT | BENCH | DEF DL | ||
| 3x1 | 2x5 | 3x1 | 2x5 | 5x2 |
| 90% | 77.5% | 90% | 77.5% | 75% |
| 8/30/2015 | SUNDAY | |||
| SQUAT | BENCH | DEF DL | ||
| 3x1 | 2x5 | 3x1 | 2x5 | 5x2 |
| 90% | 77.5% | 90% | 77.5% | 75% |
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym