Monday 1/26/14

Part A:
Back Squat
5-5-5 (deload)
60%-70%-80% (90% of 1RM)

Part B:
Tabata Thrusters (45/35, rest in the front rack position)

Rest 1 minute, then:

Tabata Front Rack Reverse Lunges (45/35, rest in the front rack position)

Rest 2 minutes, then:

Part C:
100 Floor Wipers (for quality)

Me: 225 / 143

Tuesday 1/20/15

Part A:
Kipping Handstand Pushups Skills

Part B*:
100 Double Unders
21 Handstand Pushups**
100 Double Unders
15 Handstand Pushups**
100 Double Unders
9 Handstand Pushups**

*Time cap: 18 minutes
**100 m run penalty for every break in the handstand pushups

Me: 11:06 Rx

Wednesday 1/7/15

Part A:
Every 2 minutes for 20 minutes (10 sets*):
Power Clean
Hang Clean
High Hang Clean

*Build to your heaviest weight throughout the course of the 10 sets

Part B:
AMRAP in 6 minutes (for quality)
6 Candlesticks
6 Hollow Rocks
6 Reverse Crunches (each leg)
6 Ab Circles (each direction)

Me: 185