ME press: 3×5 plus speed deads

28.11.11 A: ME UB – press: 3×5 B: OH squat: 3x max reps // 3 min rest between sets Weight: 35/25kg C: speed deadlift: 8×2 @ 55% 1RM D: ? Post press loads and OH squat reps to comments

1-1-1-1-1 front squat

Wednesday 17.8.11 A1: 1-1-1-1-1 front squat A2: 6-10 banded pull-a-parts / rest 2.5 mins B: speed deads 2x clean grip deadlifts @55% 1RM every min for 8 mins C: tabata mash-up: 4 sets of: 20 sec max push-ups / 10 sec rest 20 sec max double-unders / 10 sec rest Post...

speed squat

Friday 1.7.11 A: Max effort box jump – push yourself but keep it safe (if you’re freaking out just walk away…) B: Speed squat (back squat) 8×2 @ 50% 1RM — rest 45 sec. C: Mini ‘Cindy’ 8 min AMRAP: 5 pull-ups 10 push-ups 15...

Abba-dabba-do

A: Burgener warmup then: Snatch balance 3-3-3 B1: speed deadlift: 8×2 @ 55% 1RM B2: max effort vertical jump — every minute for 8 minutes C: 8 min AMRAP: 5 wall walk (touch chest on wall) 7 TTB 10 seated Russian twist w KB D: 6min ab finisher?! Session...