9/9/13

Strength
7x2 Front Squat

WORKLOAD
Partner Workout
100 Front Squats (135#)
50 Chest to bar pull ups
50 alternating box jumps (30") - cannot do another box jump until your partner matches each rep.

9/8/13

AM WORKLOAD
1 Hr paddle boarding

PM WORKLOAD
20 Minute interval session

Cycle through the following exercises with 30 seconds of work followed by 30 seconds of rest until 20 minutes are up.

1. Air Dyne
2. Ski Erg
3. Burpees
4. Double unders

Keep each interval near maximal effort.

9/7/13

Strength
10x1 Hang Clean + Jerk


WORKLOAD
5 Rounds
200m Ski Erg
5 Cleans (135)
7 Shoulder to overhead (135)
9 back squats (135)
10 burpees
rest 2 minutes between rounds
*maximum intensity