Friday 09/23/2011

I. Bench press 3x10 OTM

II. 2 rounds:

-20 power snatches (75/45)
-10 box jumps
200m run

Wednesday 09/21/2011

I. Deadlift 2x10 OTM

II. 3 rounds:

-run 200m
-10 power cleans (115/75)

III. 55 weighted situps, ^weight

Monday 09/19/2011

I. Power snatch 2x10 OTM

II. 12 min:

-Run 800m x1
-Remainder of time, AMRAP 5 floor to overhead (95/65) + 15 weighted situps

Let's celebrate the Browns first win of 2011. All is forgiven and forgotten from last weeks performance. Can we book reservations for the playoffs? Does anyone besides me have Super Bowl thoughts? It's our year folks.

Friday 09/16/2011

I. Bench press 3x10 OTM

II.
-100 back squats (65/45)
-5 hand release pushups at the top of every minute
-400m run

Wednesday 09/14/2011

I. Squat 3x10 OTM

II. 12 min AMRAP:
-05 box jumps
-10 burpees
200m run

III. 50 situps (^ previous weight)

Monday 09/12/2011

I. Push press 3x10, OTM

II.
-Run 800m
30 power snatch (75/45)
-Run 800m

Friday 09/09/2011

I. Power clean 3x10, OTM

II.

-Run 400m
-20 weighted situps
-Run 800m
-40 weighted situps
-Run 400m
-60 weighted situps

Wednesday 09/07/2011

I. Bench Press 2x10 on the minute for 10 minutes

II.

50 weighted situps
Run 400m
30 power cleans (95/65)
Run 400m
50 weighted situps
Run 400m