Week of 120507

Strength Week of 120507
back squat, strict press, deadlift
5 @ 75%
3 @ 85%
max reps @ 90%

ShedKickers Week of 120507

CFWE SK_
5 rounds for time of:
10 squat cleans – 205
5 rope ascents

SK1_ MONDAY ONLY
10 rounds for time of:
3 front squats – 185/125
5 hspu

SK2_ WEDNESDAY ONLY
AMRAP in 20:00 of:
3 muscle-ups (modified muscle-ups encouraged)
6 ohs – 115/85
9 toes thru rings

SK3_ FRIDAY ONLY
3 rounds for time of:
800m run
30 chest to bar pull-ups

 

 

CFE:

4 rounds

Recovery: 60 secs.

 

C2: 500m

Run: 400m