The Cadre's Blog – December 2010 Archive (22)

30 Minutes Max Rounds:

100m Fin Swim

40 Seconds Rest

(1) Overhead Squat: 7x3…

(1) "Jingle-Jangles", 20 minutes total:

1 Minute Sprints

1 Minute Rest

(2) 200 Flutterkicks total

(1) Overhead Squat: 7x3…

(1) 20 Rounds with snatch grip*:

1 Romanian Deadlift

1 Snatch from knee

1 Drop Snatch

1 Thruster

(2) 4 Rounds:

Max Chinups

5 Pistols Per Leg

NOTE: for part 1, use one weight for each movement- it is a complex.  Move right from one movement into the next, into the next, etc.  If you bump up the weight, do it AFTER completing all of the movements for a round.

*Snatch Grip: A wide grip on the barbell, as you would…

Work up to your 2 rep max on overhead squat.

5-3-2 Front Squat

In between, 10 Iron Mikes (5 per leg)

(1) 5-3-2 Weighted Pullup

(2) 50 Chinups (palms facing in ) for time. As always, no kipping!

(1)

Bench Press:

REST (or make-up)

(1)

3-3-3-3-3-3

Military Press

Weighted Pullup

(2) 3 rounds, quick pace:

10 Push Press @50-60% of Military Press top weight

10 Pullups

(1) 5-5-5-5-5-5-5

Front Squat

In between rounds, 10 iron mikes (5 each leg)

(2) 100 Situps

100 Flutterkicks