Tuesday September 2nd, 2014

This months the challenge is burpees!  Accumulate as many as you can for the month. Add your daily totals here to keep track:

FIXED LINK
https://docs.google.com/spreadsheets/d/1EKEdIoxxop3Wa8DUwiwn18WP2e7MN8n8padhqIbx068/edit#gid=250735907

A. Close grip bench press @30X0; 5×5; rest 3mins

3 sets :

B1. amrap HSPU 2″ deficit --15 rep max; rest 20sec. ---sub push-up or ring push-up
B2. L – pull up 6-8 ; rest 20sec    --sub strict pull-up
B3. 10 KB hang clean and jerk 55/35; rest 20sec   ----use lighter DB.
B4. amrap rope climbs in 45sec; -----sub 50m farmers walk.
rest 3mins x 3 

+

every 2 mins 4 TGU  alt hands per rep.  Use something heavy that forces you to concentrate and work.
x 4-5sets


fitness version
A. Push-up variant.   Accumulate 50 difficult reps.  May be strict push-ups, clapping, ring push-ups etc.,

3 sets:
B1. seated DB Press overhead x 8-12 reps.  Choose light weight. Limit extension.  rest 20s.
B2. BEST effort strict pull-ups x 6 / hanging leg raises x 6
B3. same
B4. farmers walk 50m