Tuesday- May 7, 2013

warm up

450m run

then...

"Fat Cindy"

10 pull ups

20 push ups

30 squats

2x

"Running Jackie"

1000 meter run

  50 thrusters (45lbs)

30 pull-ups

*Jamo & Cap will Row

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

In 7 minutes complete

As many sets of 3 reps of Oly back Squat

Jumps must be made in 10lb increments

Men’s starting weights (pounds):  135, 185, 225, 255

Women’s starting weights (pounds):  85, 125, 155, 175

*reps must be unbroken

**work till time is up or weight cannot be completed

***athletes load their own weight

****only perform with a spot

-Deficit Sumo Pulls

45% + green bands 

8 sets x 3 rep

*Jamo conventional

Accessory Work

-GHRs

4 sets

- Reverse Hypers

5 sets x 8 reps

-Banded good mornings

2 sets x 50 reps

-ABS

Endurance

400m run

2:00 rest

3x

Row

2500m row

Swim

800m swim

4 minutes rest

2x