7.12.16 “Cheerleader”

July 11, 2016
2011, When it all Started!!!

2011, When it all Started!!!

FITNESS & LIFESTYLE

Strength:
5RM Pendlay Row

“Cheerleader”
AMRAP 10
10 Power Snatch (75,55)
7 Chest 2 Bars

Score is total Reps

 

EXTRA CREDIT

CORE
4×15 Band Pull aparts

ENDURANCE
Choose ONE of the following sports: (only perform this once a week)
Swim (M/Tu/W): Max Distance in 30:00
Bike (M/Tu/W): Max Distance in 30:00
Run (M/Tu/W): Max Distance in 30:00
Row (M/Tu/W): Max Distance in 30:00

OLY
7 sets on the 2 Minutes:
1 Snatch Pull + 1 Power Snacth + 1 Squat Snatch
work up to a Heavy Weight

 

STRENGTH
50 Strict CHIN-ups(underhand) – in the least amount of sets possible
Rest about :60 between sets
 

 

PERFORMANCE & SPORT

A. 50 Strict CHIN-ups – in the least amount of sets possible
each set should be max reps then rest about :60 seconds between set
**if you are getting 50 reps in 3 sets or less, now attempt max Pullups in 3 sets

B. Pendlay Rows
4 x 6-8 reps – add weight each set – heavier than last week

C. Seated Cable Row or Bench Kneeling Dumbbell Row
4 sets of 8-12 reps – add weight each set – last set should be to failure

D. “Cheerleader”
AMRAP 10
10 Power Snatches (95,65)
7 Chest 2 Bars

E. EXTRA CREDIT
Todays OLY
or
Todays Endurance

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