7/10 & &/11
Posted 07-11-2009 at 10:25 PM by Steve B.
7/10
Double KB front squats to 10 "box, 8 sets x 3 reps w/36kgs,one minute rest between sets.
Five minute rest,
One arm KB swings 10/10 x 8 sets w/24kg on the minute.
Get ups 5x10kg,1x12kg,1x16kg
2"DB one arm rows,1x6x w/69lbs,3x6 w/79lbs.
Blast strap rows 45degree angle 5x5
Clubbell twirls 10x10lbs,3x10 w/15lbs.
7/11
Vo2 max w/20kg,8 reps,30rounds,15/15,=240x
7:30on/7:30 off.
Get ups 5x12kg.
Double KB front squats to 10 "box, 8 sets x 3 reps w/36kgs,one minute rest between sets.
Five minute rest,
One arm KB swings 10/10 x 8 sets w/24kg on the minute.
Get ups 5x10kg,1x12kg,1x16kg
2"DB one arm rows,1x6x w/69lbs,3x6 w/79lbs.
Blast strap rows 45degree angle 5x5
Clubbell twirls 10x10lbs,3x10 w/15lbs.
7/11
Vo2 max w/20kg,8 reps,30rounds,15/15,=240x
7:30on/7:30 off.
Get ups 5x12kg.
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