Thursday Morning

21-15-9
Thruster
Pull ups
For time
Sniper~4.50


*25 bar dips for completion

Wednesday 4-13-11

Conditioning Day:

80 yd Prowler Sprints

AMRAP in 25 mins

8 rds ~Sniper

Tuesday 4-12-11

ME Effort Lower Body:
Manta Ray Back Squat- 385lbx1
Sumo Deadlift-515lbsx1

Followed by:

10-wall balls
10-KB Swings 28kg
Run 160 meters
10 rds for time
Sniper~17.38

Monday 4-11-11

Monday: DE Upper Body
AM Workout-
Flat bench: 8 sets of 3 reps @ 50% 160lbs/ 275lbs x 5 reps
Decline DB Rollbacks: 3x8 reps @ 45lbs
Hammer Curls: 3x8 reps @ 45lbs, 50lbs
Banded Pull aparts: 3x8 reps
Banded External & Internal Rotations: 3x8 reps

PM Workout:
3-Pull ups
6-Burpees
9-Squats
42ft bear crawl
AMRAP in 20 mins

Sniper-11 rds + 3 pull ups

Sunday April 10th

Ran outside for 28mins & performed 20 pull ups....

Followed by:

42ft Plate Slides
8-Sumo deadlift high pulls
AMRAP 12 mins....

4-7-11

Dynamic Effort Lower Body:
Cambered bar box squat 10 sets of 2 reps @ 205lbs
Conventional/Sumo Deadlift 5 sets of 2 reps@ 275lbs
Decline Abs 3x12
Pull throughs 3x12

4-6-11

Active Recovery:
Internal rotation-3x12
External rotation-3x12
Band pull aparts-3x12
KB bottoms up-3x12
Hammer curls-3x12
Regular curls-3x12
side raises-3x12