Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups 
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Bench Press 3RM & Work Capacity Test
Against a running 10:00 clock work through progressively heavier warm-up sets of 3-5 reps. Attempt to establish a heavy rep record/3RM before time expires.
Bench Press 5-5-3-3-3-3RM
Rest x 2:00
3 Rounds of
Max Reps x Bench Press (65-75%3RM)
Max Reps x ‘Unbroken’ Clapping Push-ups
“A Democratic Process”
Complete for time:
30 x Handstand Push-ups
50 x Back Extensions
30 x Toes-2-Bars/K2E’s
30 x Dead-lift (225/185lbs)
40 x 1-arm KB Push Press (24/16kg)
50 x KB Swings (24/16kg)
Row 30kcal
10 x Muscle-ups
50 x Weighted Abmat Sit-ups
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About Samy

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One Response to 11.07.2012

  1. Mrs SB says:

    A Democratic Process” (11.07.2012) (Time called at 26minutes/completed Row to 29kcal)
    Complete for time:
    15 x Barbell Push-Press
    20 x Med Ball GRO (10w/12 and 10w/20)
    20 x Leg Raises
    15 x Deadlift (65lbs)
    15 x KB Squats (15#)
    30 x KB Swings (15#)
    Row 30kcal__________________________Reached 29kcal
    12-9-5 Body Rows/Push-ups
    25 x Weighted Abmat Sit-ups

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