17 December 2014 | 619

17 December 2014

Wednesday

 

Supplemental Strength

10 x 1 Clean

5 x 2 Bar Muscle Ups

3 x 24′ Handstand Walk

 

Strength

 

Weighted or Strict Pull Ups

6 x 8

GHD Sit Ups

6 x 20 (8)

Every 3:30 Minutes

 

Pendlay Row

4 x 8

Air Squats

4 x 25

Every 3 Minutes

 

Workout of The Day

[12-11]-10-9-8-7-6-5-4-3-2-1

Front Squats 205/140 175/120 150/100

Chest to Bar Pull Ups

200 Meter Run or Row After Every Odd Round

 

Supplemental Endurance

10 x 250 Meters Rest :40 Seconds Between Rounds

 

 

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