September 20-25th: Lost and Found

It's been a long time since the last update, I know, but I lost my paparazzi camera and then found it again and time was also lost. Found the camera and some time again so here's some update.

20/09/10

Press 3x3

200m sprints x 10

Max rep dead hang pull ups
X 3 rds

100 sit ups

21/09/10

Snatch

AMRAP in 15 minutes
200 metres
10 x 30kg Power Snatch
5 x Ring Dips

Stability

22/09/10

Buran

21,15,9

Thrusters
Burrpees

This is a great variation that if you don’t have the pull up facility. We have that but just wanted to do this as it has that same I’m going to puke effect…possibly moreso.

23/09/10

3x3 Deadlift 90%

Running Jackie

24/09/10

3x 3 squats @90% = 55kg

Met Con

25 double unders 10 Burpees
25 double unders 20 Box jumps
25 double unders 30 Pull ups
25 double unders 40 sit ups
25 double unders 50 press ups
25 double unders 60 squats