5 x 5
Keep two reps in the tank
Rest 3 minutes between sets

6x3 Split Jerk

7RPE

Go for a heavy 1RM Clean

In 20 minutes:

• deadlift 4 x 8

Handstand Push Up progressions

• Incline push-up
• Push-up
• Pseudo blanche push-up
• Box handstand push-up
• Negative handstand push-up (1=5s descend)
• Negative handstand push-up (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

For time:
50 Pull-ups
400 meter run (around the block)
Thruster, 21 reps 42.5/30KG
800 meter run ( to the beach)

Thruster, 21 reps
400 meter run (around the block)
50 Pull-ups

Post time to comments.

30/30 Ass-2-the-Grass Challenge 18.11 - 17.12.2013

3-3-3-3-3

For time:

100 box step-ups
50 STOH (shoulders to overhead)
100 thrusters
50 DL (Deadlift)
100 box step-ups

RX´d: 42,5/30kg ja 60/50cm.

SCALED:

50% reps and reduce weight!

Timecap 30min

Thruster Ladder, 20min EMOM

0-5min: 5 reps
5-10min: 3 reps
10-15min: 1 rep
15-20min: 5 reps

First 5minutes with 5 reps, next 5minutes 3 reps then 5min with singles and last 5min with 5 reps again. Add loading after 5min. Bar from the ground. Try to hit last 5min with starting weights or more.

RPE 3-4