100312

"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.


















Back Extension, Hip Extension, Hip-back Extension [ wmv]

100311

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.


















Power Snatch [wmv]

100310

For time:
225 pound Deadlift, 15 reps
50 Ring Dips
225 pound Deadift, 12 reps
40 Ring Dips
225 pound Deadlift, 9 reps
30 Ring Dips
225 pound Deadlift, 6 reps
20 Ring Dips
225 pound Deadlift, 3 reps
10 Ring Dips

Post time to comments.

Ring Dips [ wmv]

100309

Hang Squat Clean 2-2-2-2-1-1-1-1-1
Rest 5 minutes
Run 10 MPH @ 10% incline for 30 seconds, rest 30 seconds x 4

Post loads to comments.


















Intro to Pose Technique (CFJ Preview) [wmv]

100308

5 rounds for max reps of:
1 min Push Press, 95 pounds
1 min L pull-ups
1 min Step-Ups, 1 pood in each hand
1 min Rest

Post total reps to comments.


















Push Press [wmv]

100307

For time:
Row 1000m
50 Wallballs
Row 500m
50 Box jumps, 24" box

Post time to comments.

Box Jump Variations [ wmv]

100306

Front Squat 3-3-3-3-3-3-3
Rest 5 minutes
16 Tabata Intervals of Double Unders.

Post loads from front squats and total reps from double unders to comments.


















Front Squat Good/Bad Bi-panel [wmv]