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123 Workout Posts
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21-15-9 reps of: Thruster, 95 lbs Pull-up -
30 Clean & Jerks 135 lbs
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3 rounds of: 30 Squat Cleans 95 lbs 30 Pull-ups 800 m Runs
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21-15-9 reps of: Thruster, 95 lbs Pull-up
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21 Thrusters 95 lbs 21 Pull-ups 15 Thrusters 95 lbs 15 Pull-ups 9 Thrusters 95 lbs 9 Pull-ups
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Plus 3x20 Ab-mat sit-ups5 Back Squats 275 lbs 5 Back Squats 275 lbs 5 Back Squats 275 lbs 5 Shoulder Presses 120 lbs 4 Shoulder Presses 120 lbs 4 Shoulder Presses 120 lbs 12 Chin Up (Strict)s 11 Chin Up (Strict)s 9 Chin Up (Strict)s
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3 x 10 GHD sit-ups #6 ball GHD back extensions #22 bar Chin-ups Ring push-ups5 Back Squats 270 lbs 5 Back Squats 270 lbs 5 Back Squats 270 lbs 5 Bench Presses 185 lbs 5 Bench Presses 185 lbs 5 Bench Presses 185 lbs 5 Deadlifts 325 lbs
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100 Pull-ups 100 Push-ups 100 AbMat Sit-ups 100 Air Squats
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30 Clean & Jerks 135 lbs
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3 Clean & Jerks 44 kg 3 Clean & Jerks 48 kg 3 Clean & Jerks 52 kg 3 Clean & Jerks 56 kg 3 Clean & Jerks 60 kg 3 Clean & Jerks 64 kg
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5 Overhead Squats 45 kg 5 Overhead Squats 50 kg 5 Overhead Squats 55 kg
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3 Snatches 40 kg 3 Snatches 43 kg 3 Snatches 46 kg 3 Snatches 50 kg 3 Snatches 52.5 kg 3 Snatches 55 kg
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5 Shoulder Presses 80 lbs 3 Shoulder Presses 90 lbs 5 Shoulder Presses 100 lbs
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10 rounds of: 250 m Rows Rests 1 min
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5 rounds of: 400 m Runs 10 Box Jump (24 In.)s 10 Kettlebell Swings 53 lbs 10 Pull-ups
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