October 16, 2012

(10:00 am)

A.

Every two minutes, for a total of 20 minutes, complete:

Clean x 1 rep

Build load over the course of the 20 minutes (10 attempts).

(3:00 pm)

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

C.
Against a 5 minute clock:
Row 500m
Max Burpees over rower 

Results:
A) 275, 300, 315, 325, 335, 345(f), 340(f), 330, 330(f), 330(f)
B) 335 x 5, 375 x 3, 405 x 1, 405 x 3 x 3
C) 37 reps (1:37 row)