12 August 2014 | 619

12 August 2014

Tuesday

 

Supplemental Strength

 

5 x 3
       Ring or Bar Muscle Ups

Big Burpee Box Jumps 30/24

 

5 x 5 Bench Press

 

5-4-3-2-1
Pull Overs

Weighted Dips

 

 

Power Development

 

Clean & Jerk

3 + 1 @ 60%

3 + 1 @ 70%

3 + 1 @ 75% x 3

 

619 Disco

10-9-8-7-6-5-4-3-2-1

Power Clean 205/135 185/115 135/95

Bodyweight
Pull Ups

 

Supplemental Endurance

5 Rounds

20 Sit Ups

20 Push Ups

400 Meter Run

 

 

 

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