15 Jun
RoughTough

3 minutes of max rounds (AMRAP)
(So viele Runden wie möglich)

3 heavy jerks

6 pushups

9 situps

then rest 1 min/ 1 Min Pause repeat 3 times/ 3 mal wiederholen.

Brutus
10 rounds
Bar load is 50% bw
Power snatch 1-2-3-4-5-6-7-8-9-10x reps
Overhead squats 10-9-8-7-6-5-4-3-2-1x reps
Ring dips 10-9-8-7-6-5-4-3-2-1x reps

Back Squat
12x2 @ 225#

OH Squat
3-3-3-3
135

Run 1mi

10 RFT (5 each)

One partner keeps doing: 10m PROWLER pull and push the PROWLER back again (20kg plate on PROWLER)

The other partner does:

• 200m Row
• 10 burpees over the rower
• 200m Row

*And Then switches. So Bogh get 5 rounds on the rower, and 5 rounds on the PROWLER)

Hang Power Clean

3X95, 3X95
3X105, 3X105
2X115, 2x115
1X125, 1X125

worked on double knee bend

5rnds

10 fronts squats @ 95#
5 ring dips
30 Double unders

13:15mins

Snatch with broomstick

Drills: whole series

400m run

twice the following:
pull-ups x 20
swings x 30
squats x 40
sit-ups x 50
du's x 60

400m run

24:52

Squat 3x3

3x 155
3x 165
3x 185

5rnds

Deadlift x 5 @185#
Burpees x 10

6:59

Mobility:

Banded shoulder mobility X 2
Thoracic spine mobility

Strict Press 3x3

3x 85
3x95
3x110

Ring push ups: 5 on the minute x 10minutes
Lying tricep extension X 50 @12#

5rds
10 Hang Cleans 135#
50 Double Unders

Rest 3min

Tabata Push ups

19:32
67 Push ups

Sprint Intervals:

2x300m - 58, 51
3x150m - 22.4, 20.69, 20.99
2x100yds - 12.69, 12.35

2012 Games Sprint Shuttle:

50 yds up and back, 100yds up and back

Time: 00:55 (did this at the end of my workout)