Saturday

CLASS PROGRAM

A.) 2012 regionals event 4

For time:

50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

B.)  Complete 10 legless rope climbs

C.) 7x3 box jumps @ ascending height

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D.) 2012 regionals Event 5

snatch ladder-

every minute complete  :

20 double unders

1 snatch

Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

E.) Southern strength squats

back squat  

Heavy set of 5

3 rounds

12 reverse hyper

12 bulgarian split squats

12 glute bridge

24 standing crunches