Tuesday - April 15

Erg - 500m
 - 1:46.0

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 85, 97kg
3 x 110kg
1 x 123kg

Press
8 x 50#
5 x 100#
3 x 120#
2 x 140#
1 x 150#
7+1 x 160#

2" DB Row
10 x 50, 70, 100, 120, 120, 120#

Double KB Clean + Push Press
 - 10 sets of 30sec. Work/Rest
 - 8 reps per set

Later in Afternoon....

Hangboard Entry Level – 10 minutes

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Medium Edge

4th.               15 second hang w/ 3 shrugs – Pocket

5th.               20 second hang w/ 2 pullups – Large Edge

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Large Edge

8th.               10 second hang – Medium Edge

9th.               3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Plate Curls
 - 3 x 10 (r/l) @ 25#