Bench press @ 165/85
Pendlay rows @ 165/85
Toes to bar
4 Rounds for max reps of:
Bench press @ 165/85 Pendlay rows @ 165/85 Toes to bar
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165-lb. squat cleans, 1 minute
Rest 3 minutes 185-lb. squat cleans, 1 minute Rest 3 minutes 205-lb. squat cleans, 1 minute Rest 3 minutes 165-lb. squat cleans, 1 minute Rest 3 minutes 185-lb. squat cleans, 1 minute Rest 3 minutes 205-lb. squat cleans, 1 minute Try for max reps each round without dropping the barbell. Post reps for each round to comments. 10 2-minute rounds of:
5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 push-ups 15 squats Sit-ups for remainder of 2 minutes *Rest 1 minute between rounds **Score is total number of sit-ups performed. Mirror-Muscle Day
5 Rounds 10 Reps Bench Press (as heavy as you can do 10 without breaking) 10 Reps Strict Chin-ups (Palms Facing In) 10 Reps Shoulder Press (Same scenario as bench press) 10 Sit-ups holding med-ball Post loads and times to board *I will be at SWAT training so I will not be able to be with you.* Open gym (Work on whatever you wish)
* If you are not able to think of something to do, here is one you can do. Fran 21-15-9 reps of: Thrusters (95#/65#) Pull-ups *If you do Fran, record your time as it is a benchmark workout. ** I will be coaching firearms at ALETA so I will be unable to be with you. 3 rounds for time of:
35-lb. dumbbell or kettlebell shoulder presses, 30 reps 35-lb. weighted pull-ups, 20 reps 35-lb. weighted dips, 10 reps Midline March
3 rounds for time of: 20 Sit-ups 20 Push-ups 20 Yard overhead walking lunge (135 / 95 lb.) 20140805-TueBCSO "Jack"
20 Minute AMRAP 10 Push Press 115/75 95/65 10 KB Swings 53/35 10 Box Jumps 24/20 Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps 50 double-unders |
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