Warm-up Drills (04.09.2012)
Row 2 Minutes
2 Rounds of
7 x Deadhang Chin-ups
7 x Push-ups (CFGS)
10 x Hollow Rocks
10 x Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

''Back Squat 3-3-3+'' (04.09.2012)
Work through the following sets of Back Squats using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% 65
5 x 50% 65
3 x 60% 70
3 x 70% 85
3 x 80% 95
3+ x 90% 110
Achieved 3 + 9 @ 110lbs

''Elizabeth'' (04.09.2012)
21-15-9 Reps for time of
Power Clean (85lbs)
Static Dips

Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 1 rep
(build over the course of the four set)

1st: 10-15 GHD Sit-Ups
2nd: 15-20 Hip Extensions

12:15-1:15

25 min amrap:

1 shuttle sprint
50 walking lunges
25 hrpus

5 rounds plus 21 hrpus.

A: Back squat 7rm + 2x7@90%
B: 5x 2clean pull + 1 Power clean
C: shoulder press 3x8

4 x 8

500 Meter Row
12 Deadlifts (125/85kg)
21 Box Jumps (75/60cm)

For time

1000m row
Rest 1 min
500m row
Rest 1 min
250m row
Rest 1 min
100m row

• 3 Sets of:
BB Deadlifts touch n’go 12 reps unbroken
(120/85Kg o un carico compreso tra il 60-70% 1RM che ti permetta di fare 12 reps unbroken)
1:00 rest
One-Arm DB Rows 12 reps/side
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken)
1:00 rest
Handstand Walks 30 m
1:00 rest