For time:

30 Clapping Push-ups
20 GHD Sit-ups
30 SDLHP 95 lbs/65 lbs
20 Ring Dips
30 KB 1.5pd/1.0pd
20 GHD Back Ext
30 Ring Rows
20 Burpees
30 Deadlift 95 lbs/65 lbs
20 Push Press 95 lbs/65 lbs

20 Minute AMRAP:

5 Pullups

10 Pushups

15 Air Squats

5 Rounds
30 Double Unders
*20 Back Squats (45 lbs)
*10 Pull Ups (*if you start to tear, switch to push ups)

• 30 Clean & Jerk 60kg

Squat:
3 x 235
3 x 265
3+ x 300 (8 reps)

Definite improvement. Hit 290 x 5 last month on this week.

Assistance:

Dimple Deadlifts:
8 x 295
8 x 365
6 x 385

Squat Clean:
8 x 155
8 x 185
6 x 205

50-40-30-20-10 of:

Double Unders
Situps (ab mat, unanchored)

Hit the DU almost perfect, but need to speed up the situps. PR by 19 seconds.

Deadlift:
- 5 x 70kg, 5 x 90kg, 5 x 110kg, 5 x 130kg, 5 x 140kg, 5 x 150kg
- 1,2,3,4,5,6,7,8,9,10 @ 110kg (work:rest = 1:1)

2 Positiong Power Clean (ie Deadlift + Hang Clean) @ 60kg
- 1,2,3,4,5,6,7,6,5,4,3,2,1 (work:rest = 1:1)

Front Squat (hands straight out in front):
- 10 x 20kg, 9 x 25kg, 8 x 30kg, 7 x 35kg, 6 x 40kg, 5 x 45kg, 4 x 50kg, 3 x 55kg, 2 x 60kg, 10 x 65kg

Lying Hamstring Curl Machine + KB Snatch + KB Swing:
- 3 rounds
- 10 x 10kg (each leg) + 5 x 24kg (each arm) + 20 x 24kg

Row::
- 5 rounds (work:rest = 1:1)
- 250m (pace = 1:45/500m)
-

3X10 OHS (#65)

20 min AMRAP:

10 Push Press (#115)
10 KBS (#53)
10 Box Jumps (24in)

metrit

Recovery week 10 mi easy run in Baltimore with Steve
Time: 1:34:28
Avg. Pace: 9:27
Elevation: 707ft
Calories: 1,441

http://connect.garmin.com/activity/161661081