Tuesday 10/11/15

AM
A.Strict Pullups – 10-9-8-7-….-2-1 For quality. Note time = 5.42
B.Strict HSPU.Push press @ 60kg – 5x Max.10-12 Reps Rest 20s/2mins = 15.12/10.12/9.12/7.12/”
C1. OH Barbell Carry – 5×30-50m @ 100-110kg Rest 30s = all sets 100kg for 36m (18 out and back)
C2. Bar Muscle Ups – 4×10-12 Rest 90s = 4+5/4+6/5+5/6+4
D. Accumulate 2:00 HS Hold = 8.28 (tired shoulders)

MD
7 Rounds of:
Ski Erg 500m
50 Double Under
10 Burpee Over Rower
Rest 90s
= Time / Ski-erg / HR av/Max
1. 2.53 / 1.49.7 / 156/169
2. 2.50 / 1.49.0 / 162/173
3. 2.50 / 1.48.1 / 167/176
4. 2.47 / 1.48.0 / 169/178
5. 2.44 / 1.47.7 / 167/179
6. 2.47 / 1.47.2 / 170/181
7. 2.47 / 1.46.6 / 173/184

Rest 10 mins

4 Rounds of:
20 Box Jump Over
20 KB Swing @ 32kg = all UB
= 6.27

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Tuesday 10/11/15

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