3/08/16

Warm-up

7 minutes (steady)
5 strict press (45#/35#)
5 thrusters (45#/35#)
5 strict pull-ups

Heavy Lift

Week 9 of 12

Push Press
5 x 5 across
*heavier than last week if possible

Core work

3 rounds
:40 bicycle kicks
:20 rest
:40 v-twists
:20 rest

3/01/16

Warm-up

7 minutes (steady)
5 strict pull-ups
5 strict leg raises
5 push press (45#/35#)

Heavy Lift

Week 8 of 12

Push Press
5 sets of 5 (across)
*heavier than last week if possible

Time Cap

15 minutes

Core Training

5 rounds
:30 flutter kicks
:45 plank
:45 rest