28/12/10

Helen
3 Rounds Run 400m 21 kettlebell Swings 24kg 12 pull ups

27/12/10

Fran
21-15-9
45kg Thrusters
chin ups

24/12/10

Test 5
800 meter Run 21 Thrusters 35kg 21 L pull ups

23/12/10

Test 4
1 rep max Deadlift then with in 30 seconds max reps of Handstand press ups

22/12/10

Test 3
Tabata Squats then as many muscle ups in 4 minutes

21/12/10

Test 2
Clean & Jerk 15 reps touch and go max weight

20/12/10

Test 1
1 rep max bench press then with in 30 seconds max pull ups

5 rounds
bench press 10 reps
pull up 10 reps
back squat 10 reps

SPECIALIZATION IS FOR INSECTS

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects.”

17/12/10

Front Squat 5-5-5
Bench press 5-5-5
Dead lift 5-5-5

16/12/10

Boxing circiut

15/12/10

Back Squat 5-5-5
Push Press 5-5-5
Power Clean 5-5-5

Death by Clean & Jerk

14/12/10

Five rounds for time of:
22 Kettlebell swings, 24
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 

13/12/10

Front Squat 5x3
Bench Press 5x3
Dead Lift 5x3

Max rep Bench press @ body weight
Max Rep pull ups

10/12/10

Back Squats 5 x 3
Push Press 5 x 3
Power Cleans 5 x 3

9/12/10

JACKIE
1k Row
50 Trusters 20kg
30 pull ups

8/12/10

Front Squat 5 x 3
Bench Press 5 x 3
Dead Lift 5 x 3

7/12/10

SAVANNAH

6/12/10

STRENGTH
Back Squat
Push Press
Power Clean

10 minute AMRAP
10 squats
10 press ups
10 chin ups

3/12/10

STRENGTH
Front squat 3-3-3-3-3
Bench press 1-1-1-1-1

DT
5 Rounds fot time
12 Deadlifts 70kg
9 Hang power cleans 70kg
6 Push Jerks 70kg

44 inch box jumps

2/12/10

5k Row
15 minute swim

1/12/10

STRENGTH
Deadlift 5 x 5

4 Rounds
6 Dumb-bell Snatch
12 Ring dip
12 Dumb-bell row
6 Step ups