|junk yard dog warm up before every workout|
1. bs: 83%x3 reps x 10 sets.
2. fs: 70%x3 x 4 sets.
3. sit ups. 100 weighted sit ups
4. 30 chin ups.
Warm Up:3 rounds of: 200m run, 5x military press, 5x push press, 5x push jerk, 5x jerk. Start off at an easy pace and with the bar (45#) and take it up 10kg each round.
Strength: Work up to 1 RM push press, then back it down to 80% and do 5 sets of 3 reps.
W.O.D.: Complete the following for time...
10 Rounds of the couplet:
3x thruster (135#/95#)
3x muscle up
Durability: 3 Rounds: 10x Wtd. sit ups (20kg/15kg), 60 sec plank, 20x russian twist (20#), 10x back extensions.