The Cadre's Blog – September 2010 Archive (27)

REST (or make-up)

(1) Work up to 1RM Squat Clean

(2) 2-2-2-2-2-2 Squat Clean @ approx. 90% 1RM

(3) 5-5-4-4-3 Bench Press, increase as you go

In between rounds, rope climb OR 15 Chinups (palms in)

(4) 5 Rounds:

20 Iron Mikes

30 Full-body crunches

(1) Work up to 1RM Front Squat

(2) 2-2-2-2-2 Front Squat @ approx. 90% 1RM

(3) 8-7-6-5-4 Clean Pull

In between sets, hold plank position for 1 minute.

(4) 7 Rounds:

10 Military Press

10 Pullups

10 Ankles-to-bar

100 Bodybuilder Pushups

(1) 1Rm Bench Press
(2) 2-2-2-2-2 Bench Press @ approx. 90%

Between sets, max pullups

(3) 4-5-6-7-8 Front Squat

between sets, 40 crunches

(4) 4 Rounds:

50 Kettlebell Swings

50 Flutterkicks

(1) Work up to 1RM on Squat Clean

(2) 2-2-2-2-2 Squat Clean at approx. 90% 1RM

(3) 7-6-5-5-5 Bench Press

(4) 5 Rounds:

20 Iron Mikes (jumping lunges)

40 Crunches

Your Choice:

40 Minutes Straight:

Every 2 Minutes, do 5 Clean Pulls.

(1) 10 Minutes Straight:

15 seconds kettlebell snatch

15 seconds rest

(2) 10 Rounds:

10 KB "Slasher-to-Halo"

30 Flutterkicks

1 Minute Plank