Tuesday 20120529

21-15-9 reps for time of:

95 pound Front squat
Burpee
Pull-up

RamRod PowerLifting

Back Squat 3-3-3-3-3-3

Monday 20120528

Rest Day

Sunday 20120527

Five rounds for time of:

15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

RamRod PowerLifting

Deadlift 5-5-5-5-5

Saturday 20120526

Clean 3-3-3-3-3-3-3 reps

RamRod PowerLifting

Bench Press 5-5-5-5-5

Friday 20120525

Five rounds for time of:

75 pound Push press, 25 reps
50 Double-unders

RamRod Powerlifting

Back Squat 5-5-5-5-5

Thursday 20120524

Rest Day

Wednesday 20120523

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

RamRod PowerLifting

Deadlift 1-1-1-1-1-1-1

Tuesday 20120522

"Helen"
Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

RamRod PowerLifting

Bench Press 1-1-1-1-1-1-1