Sunnuntai 21.4.2013

WMG

Push Press 5x3

5 rounds 21x Sumo deadlift high pulls (75#/55#) 21x Push Jerk (40/30kg) 21x Burpees

Perjantai 19.4.2013

MG

Front Squat 5x1

10 rounds Back squats (155#/85#) 10-9-8-7-6-5-4-3-2-1x Shuttle run 40m (4 x 10) back and forth

Perjantai 19.4.2013

MG

Front Squat 5x1

10 rounds Back squats (155lbs/85lbs) 10-9-8-7-6-5-4-3-2-1x Shuttle run 40m (4 x 10) back and forth

Torstai 18.4.2013

                         W

                         Full Clean 5x1 (80 - 90% max)

                         5 rounds (75% of 1rm)

                         Rest as needed between lifts Full clean 3-3-3-3-3x

                         Power Clean  3-3-3-3-3x

Keskiviikko 17.4.2013

Wednesday:	MGW
	Push Jerk 5x1 (80 - 90% max)
	Wod:
	5 rounds 7x Burpees 10x Pull-up 12x Double Kb push press (24kg/16kg)