Tuesday, December 10, 2013

Tim Kong 131210


PART I

Strict Press 2 x 5 @ 85, 95
                  1 x  4 @ 105

Push Press 1 x 4 @ 115
                  1 x 3 @ 125

Split Jerk    3 x 1 @ 135
(off blocks)

Accessory Work:  GHD Back Extensions & Pullups

PART II

"Donkey Kong"

http://www.youtube.com/watch?v=9FqJ8FpdcJI

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  1. UnknownDecember 11, 2013 at 8:07 AM

    Strict Press 1 x 5 @ 85
    1 x 5 @ 95
    1 x 4 @ 100

    Push Press 3 x 2 @ 115 (Wrists)

    3 x 15 GHD Back Extensions


    "Donkey Kong**"
    21-15-9
    Burpees
    Swings (53)
    Box Jumps (24")

    **20 DUs at the top of each round

    11:11 (Nice!!!)

    ReplyDelete

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