4 December 2014 | 619

4 December 2014

Thursday

Supplemental Power
7 x 1 Power Snatch
9 x 1 Split Jerk
12 x 1 Heavy Thrusters

Strength

Close Grip Bench Press
7 x 6
Every 4 Minutes

Supplemental Strength 2

Dips 3 x 10
Skullcrushers 3 x 10
French Press 3 x 10
Lateral Raises Drop Set 3 x 10-10-10

Workout of The Day

200 Meter Buy In then
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Strict Pull Ups
Box Jumps 30/24 24/20 20/18
600 Meter Cash Out

Supplemental Endurance
Cover Max Distance Rowing
8 Rounds :30 Seconds On :20 Seconds Off

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