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Thursday May 7 2009
Comments (10)  |  Help  |  Programs  |  Exercises

  • Jerk - 75% x 3 x 3
  • Push press - 82% x 4 x 4
  • Jumping squat - 90% (of back squat) x 3; 95% x 3; 100% x 3
5 rounds for time:
5 KB swings - 40% BW
10 sit-ups
50 m sprint
30 sec rest

Questions? Get answers here or post in comments.
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10 Comments
Jonathan 2009-05-06
Greg,

What weight do you want on the KB swings?

Thanks!
Greg Everett 2009-05-06
40% of BW
Dutch 2009-05-07
God i hope that is a bent over row and not a deadlift...
greg 2009-05-07
stiff-legged dl
duey 2009-05-07
looks like a pullup
shawn 2009-05-07
jerks 3x3 100kg
push press 4x4 90kg
aimee 2009-05-07
I think he is about to clean.
ha!
Robb Wolf 2009-05-08
I'm kinda skinny on hard-drive space so I decided to make my clean position and my DL position the same!! No thinking necessary.
Jonathan 2009-05-08
I'm a day late and a dollar short... story of my life.

Jerk: 155 x3 x3
Push Press: 170 x2 x4
Jump Squat: 315 x3; 365 x3; 405 x3
5 rounds for time: 5-80# DB Swings + 10 SU + 50m Sprint + 30 sec rest: 5:25
JonGB 2009-05-14
Jerk - 175 x 3 x 3
Push press - 165 x 4 x 4
Jumping squat - 250 x 3; 265 x 3; 285 x 3

5 rounds for time:
5 KB swings - 80lbs
10 sit-ups
50 m sprint
30 sec rest

Total= 5:00

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