April 1, 2010
Run 1 Mile (or row 2000 meters)
10 Squat Clean and Jerk (.50 BW)
10 Bench Press (.75 BW)
10 Back Squat (.75 BW)
10 Deadlift (1.25 x BW)
Run 1/2 Mile (or row 1000 meters)
20 1 Hand Snatches (.25 x BW)
20 1 Hand Push Press (.30 x BW)
20 1 Hand Cleans (.40 x BW)
20 1 Hand Swing Flip (.25 x BW)
Run 1/4 Mile (or row 500 meters)
30 Hang Power Cleans (.50 x BW)
30 Ring Dips
30 Push Press (.50 x BW)
30 Pullups
One Round for Time
Long, Metcon, Strength
Previous times for this workout
Zach ate up Woodpecker Lips well under 30 minutes and put Lance and me to shame. His mile run time was 5:42...I can't go that fast with just the run to do. He did it that fast and went right straight to the lifts. On April 7th he has his Air Force PT test and his 1.5 mile PR time is 9:35. I'm betting he will turn in a new PR of 9:20 during his PT test.
Posted by Eugene Allen at 6:53 p.m.
