Thursday, April 26, 2012

4/26/12 - THURSDAY

CALORIE KILLER

WARM-UP:
Burgener Warm-up: CLEAN
Squat Clean & Jerk @ 75% - 3x2

MET-CON:
EACH FOR TIME
1. SQUAT & DU
Buy-in: 50 lb KB Swing - 50
3 Rounds
135 lb Front Squat - 10
DU - 75
Buy-out: 135 lb OH Hold - 1 min

Rest 3 minutes

2. SNATCH & JUMP
Buy-in: Burpee - 25
3 Rounds
50 lb 1 Arm DB Power Snatch - 10
24" Box Jump - 25
Buy-out: 135 lb OH Hold - 1 min

Rest 3 minutes

3. RUN
Run - 1.25 miles

ASSISTANCE:
TRICEPS COMPLEX
Weighted Ring Dips - 2xFailure
Ring Dips - 2xFailure
Triceps Push-up - 2xFailure
DB Kickbacks - 2xFailure
Posted by at

1 comment:

  1. JeremyApril 27, 2012 at 6:15 AM

    1. MET-CON: 8:49

    2. MET-CON: 9:20

    3. MET-CON: 7:50

    TRI-COMPLEX
    50LB WEIGHTED RING DIP-9/8
    RING DIP-10/9
    TRI PUSHUP-10-9
    40LB DB KICK BACK- 12/10

    ReplyDelete

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)