Daily Archives: September 30, 2010

Ending our 6-week cycle…Re-test week!

Weekly Warm-up

5 minutes Freestyle rolling
3 minutes Skipping

2 Rounds of:

10-15 Ring Rows

10-15 Push-ups

10-15 Shoulder Pass Throughs

10-15 Overhead Squats

Part 1:

Press 4 x 5 ACROSS – add 2.5-5lb more than last time – rest 3mins

Part 2:

• 6 Tabata Intervals of Thrusters @ 45% 1RM Push Press or 65% 1RM Press or 70% 5RM Press
• rest 30sec, then

• 6 Tabata Intervals of Kipping Pull-ups
• rest 30sec, then

• 8 Tabata Intervals of Wall Ball

Score your total reps for each set of Tabata Intervals

*Compare to August 27, 2010

Optional After Party:
Lat and Chest Stretching: 2mins/stretch/side