Tuesday- Ham Sandwich 8-4-15


Tuesday- Ham Sandwich 8-4-15

Speed/Strength- Hamstrings

1. 6x200m Sprint on the 2 minute (12 min)

2. Dead Lift 2-rep heavy (20 min) Rest 60-90 sec between sets


“Double Grace” (6 min cap)
60 Clean and Jerks Rec(95/65) RX(135/95)

***If you have close to a 6min Grace time (30 reps) with Rx weight and want to PR…go for it!


In his Kindness God called you to share in his eternal glory by means of Christ Jesus. So after you have suffered a little while, he will restore, support, and strengthen you, and he will place you on a firm foundation.

– 1 Peter 5:10 NLT

Extra Work

4x Superset each round (no rest until end of round)

20 Russian Twists w/medball
20 Medball sit ups (ball overhead and touch wall)
20 Hip Extensions OR Supermans