3/10/2013

“Tabata This!”   Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up     The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata...

“Abbate” Run 1 mile 21 Clean and Jerk 70/50 kg Run 800m 21 Clean and Jerk Run 1 mile Level 3 60/40 kg Level 2, 800/400/800 50/35kg Level 1 800/400/800  35/25 kg

1/10/13

10/5/3/1/1/1 box squat (regular stance 90 degrees at hip)   met con 2 rounds 20 cal row 20 burpees 20 ball slam 20 wall ball

30/9/2013

amrap 20′   ascendind ladder 1 push press 50/35 kg 1 toe to bar 10 double under 2/2 10 3/3 10 4/4 10 …..

27/9/2013

Every 90″ x 10 sets 1 clean & jerk   3 rounds of 400m run 21 deadlift @ 100kg