Monday, July 9, 2012

7/9/12 - MONDAY

CLEANS, SQUATS & AIRDYNE

Complete entire workout session in 60 minutes.

WARM-UP & SKILL: (10 MIN)
Muscle-up - Max Rep Unbroken
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED LIFTING: (10 MIN)
Hang Squat Clean - 7x1
Note: Lift as heavy as possible while maintaining perfect form.

STRENGTH LIFTING: (15 MIN)
Back Squat - 3RM

CONDITIONING: (15 MIN)
Team WOD - 3 Person
2 Rounds
Airdyne 1/2 mile
AMRAP
HSPU - 5
Pull-up - 10
Note: Do 1/2 mile on Airdyne for time. Then immediately begin AMRAP while teammates do Airdyne. Rotate each person through the Airdyne twice. Score is total number of reps performed in AMRAP. The faster you complete the Airdyne, the less time your teammates have to complete reps.
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1 comment:

  1. JeremyJuly 10, 2012 at 5:25 AM

    Hang Squat Clean: 185*1,205*1,1,1,215*1,205*1

    Back Squat: 185*3,225*3,275*3,295*3, 310*3 (PR)

    WOD: 135 reps

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