Saturday 26/9/15

AM
A.Strict Pronated Wtd Pullups – 5×1.1.1 Rest 20s/2 mins = 40/42.5/”/”/”
B.2 Push Press + 2 Push Jerk – 5x rest 2 min = 110/112.5/115/117.5/120
+
5 Rounds of:
10-12 Muscle Ups = 10 UB / 6+4 / ” / 5+5 / ”
20 Burpees
Rest 90s
Time = 1.41 / 2.05 / 2.11 / 2.04 / 1.55

AMRAP 10
Row 500m
20 GHD Situps
10 Power Snatch @ 40kg
= 2rds + 500m + 15 GHDSU

PM

AD 60s VERY HARD
RPM AV/Max = 83/90
Cal = 34
HR Max = 175

Rest 2:00

10 Min Max Effort Airdyne
RPM AV/Max = 65/78
Cal = 159
HR Max = 175

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Saturday 26/9/15

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