by arnie
9-7-5
CTB PULL UPS
SQ SNATCH 65/95
GRAB A PARTNER ROW 3K( BOTH VERSION)
by arnie
TEAMS OF 3 90 CAL BIKE SWITCH EVERY 10 CAL
by arnie
by arnie
1 PULL UP- 2 PUSH UPS-3 AIR SQ
2 PULL UPS-4 PUSHUPS-6 AIR SQ
3 PULL UPS-6 PUSH UPS-9 AIR SQ
4 PULL UPS 8 PUSH UPS 12AIR SQ
5PULL UPS10 PUSH UPS15AIR SQ
6-12-18
7-14-21
8-16-24… SO ON
by arnie
80 KB SWINGS 35/55 -EVERY TIME YOU DROP (Run 100 mt with the kb)
20 FRONT RACK LUNGES 65/95
80 WALL BALLS (RUN 200 MT WITH THE BALL EVERY TIME YOU STOP)
20 FRONT RACK LUNGES
80 KB SWINGS 35/55 -EVERY TIME YOU DROP (Run 100 mt with the kb)
20 FRONT RACK LUNGES 65/95
80 WALL BALLS (RUN 200 MT WITH THE BALL EVERY TIME YOU STOP)
20 FRONT RACK LUNGES
by arnie
RX+ 95/135
DB 35/50
CLEAN LIFT OFFS (HOLD BELOW KNEE FOR 3 SECONDS)
95% 3 X3
95% 4 X4
POWER CLEAN & POWER JERK
65% 3+4
70% 3+3
75% 2+3
80% 2+2
83% 1+1
85% 1+1
85% 1+1
FRONT SQUATS
78% 3
80% 2
83% 2
85%2