Tuesday 09/04/12

Clean Pull + Power Clean
4 x (1 + 1)


Weighted Pull-ups
3 x 5


Ring Dips
3 x 13


Run for max speed/distance:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on


Clean Pull + Power Clean
217.5 x (1 + 1) x 4


Pull-ups
57.5 x 5 x 3


Ring Dips (1 set right after each set of pull-ups)
3 x 13


1.5 hours later...

5:00 on @ 9.3 mph
4:00 on @ 9.4 mph
3:00 on @ 9.5 mph
2:00 on @ 9.6 mph
1:00 on @ 10.0 mph