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Month

September 2010

100930 Back Squat

S:   BS 5  x  75% 3  x  85% 1  x  95% M/C: Stretching protocol – activation of hips. Cross Groiners Scorpion Butterfly – assisted/partner

100923 BS

S:  BS

  • 3  x  70%
  • 3  x  80%
  • 3  x  90%

M/C:

AMRAP in 10min.  -  mini - Cindy

  • 5    x  pull ups
  • 10  x  push ups
  • 15  x  squats

Results

100922 Snatch

The following video is more about team work than fitness.

S:   Snatch

  • 3  x  75%
  • 3  x  80%
  • 3  x  85%

M/C:

Four rounds for time:

 

  • 10  x  C&J          75/95lb
  • 20  x  leg levers

 Results

100921 Press

S:   Press 

  • 3  x  70%
  • 3  x  80%
  • 3+x  90% 

M/C:

For time: 

  • 100  x  Mountain climbers
  • 80    x  squats
  • 60    x  push ups
  • 800m  run
  • 500m  row

Results: