8 October 2014 | 619

8 October 2014

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Wednesday

Supplemental Strength/Power
 6 x 3 Overhead Squat
 24 Minutes to Find your 1 Rep Max Thruster
 9 x 1 Split Jerk from The Blocks

Strength

Superset

  • 6 x 6 Front Squats
  • 6 x :30 Seconds Handstand Holds
  •  Every 4 Minutes

Workout of The Day

3 Rounds

  • 10 Thrusters 135/95 115/85 95/65
  • 10 Bar Facing Burpees

then
3 Rounds

  • 10 Squat Cleans
  • 10 Lateral Burpees

then
3 Rounds

  • 10 Back Squats
  • 10 Burpees
Supplemental Endurance
 1000 Meter Row
 1 Mile Run
 15 Minutes Stairmaster

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