LIFT
Shoulder Press
Rx - 2 x 3 reps (85% of 1RM)
Level 2 - 3 x 5 reps (go up 1-3 kg from last week)
Level 1 - 5 x 5 reps (go up 1-3 kg from last week)
Find what you did last week on January 13, 2012.
Strict Pull-ups (overhand) - 3 x max reps
WOD
"Nate" (short)
As many rounds as possible in 12 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2 pood / 1.5 pood)
| Level 2: | AMRAP 12 minutes of: |
| 2 Muscle Up progressions | |
| 4 Handstand Push-ups using the bands | |
| 8 Kettlebell Swings (1.5 pood / 1 pood) | |
| Level 1: | AMRAP 12 minutes of: |
| 2 Muscle Up progressions | |
| 4 Dumbbell Shoulder Press | |
| 8 Kettlebell Swings (1 pood / 26 lb) |
Post load on the lift, number of pull-ups for each set, and number of rounds on the WOD to comments.
Compare to August 27, 2010.
Click here if you think this looks too hard
Think like a bumblebee, train like a racehorse: Racehorses don’t look at other horses’ training programs and freak out because the other horses are doing double days.
