Wednesday 07/13/11

Phil:

Back Squat
2 x 5, 1 x 5+


Press
2 x 5, 1 x 5+


"Crushing Helen"
8 rounds for time of:
100 yd. sprint
8 KB Swings, 2 pd/1 pd
5 Plyo Push-ups

Perform a plyo push-up by placing one hand on a 45# bumper plate and the other on the ground, perform an explosive push-up that allows you to transition the hand on the ground to the hand on the plate and vice versa.


Kiley:

CFE Run:
2 x 1 mile, rest 3 minutes between intervals
2 x 800m, rest 2 minutes between intervals
2 x 400m, rest 90 seconds between intervals
Rest 3-5 minutes
1 mile TT, rest 3 minutes
2 x 800m, holding 1 mile TT pace - 5 seconds pace, rest 2 minutes
2 x 400m, holding 1 mile TT pace - 10 seconds pace





4 RFT of:
10 Ball slams, 10"
10 KTE
10 SDHP, 53#
10 Wallballs, 14"