3/12/12

Out with stomach bug, no training today

Monday - AM - DL moderate + Jerk intense + LP2 (using Prowler), Noon - gymnastics stamina

AM

A. Deadlift @ 11X1 - 65% RM, 2 reps x 8 sets, 60 sec - SPEED

B. Split Jerk. Front Squat, 1.3 x 3 sets, 5 min - build the split jerk so the first set is with 90% of your PR

C. 3 sets ALL OUT:

10 sec Prowler Push @ 135lb

30 sec rest

10 sec Prowler Push @ 120lb

30 sec rest

10 sec Prowler Push @ 105lb

Rest 10 min

Noon

Muscle-ups, 5 unbroken per min for 5 mins

+

Chest to Bar Chin-ups, 15 unbroken x 5 sets, 2 min

+

HSPU, 10 unbroken x 5 sets, 2 min

+

GH Raises, 10 x 5 sets, 1 min

+

GH Sit-ups, 10 x 10 sets, 1 min