TheBoltBlog

A1. Wgt/Strict Pull Ups 5×3
A2. Odd sets – HS Hold, HS Walk, Wall Climbs
*Choose a rep/time/distance that is challenging but doable.
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4 sets
60s Row/AD
40s rest
30s/30s – KBS/Box Jumps
40s rest
60s Burpees
40s rest
*Goal is constant movement for each 60s interval. Pace should be fast, but not all out. Reps/distance in last set should be greater than 85% of first set of intervals (No more than 15% degradation). I.E. You do 20 burpees in first set, goal is no less than 17 in any subsequent set. If you don’t do math while exercising, stay close to your first set totals

6 sets of
3-Position Clean + 1 Jerk
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AMRAP-3
7 Thrusters 95/65
7 Burpees w/ lateral jump over bar
-rest 3 min
AMRAP -3
5 Thrusters 95/65
5 Burpees w/ lateral jump over bar
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Did you know you have done burpees, squats and C&Js with a distinguished steadicam operator? Check out the shout out to our very own Steve Keller (scroll down to 10F)
http://sportsillustrated.cnn.com/more/news/20130902/peyton-manning-nfl-broadcaster-media-circus/?sct=cf_wr_a1
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Here is the video dubbed, “Probably the best look yet at one of college football’s favorite traditions.” by sbnation.com

A. DL 1×2@90%
B. DE DL 5×3@75%; r/r – 90-120s
**Proper technique with an uncompromised mid-line/neutral spine is paramount. If you cannot maintain at these %’s drop the weight!
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For time:
1000m Row
50 Wall Ball
25 CTB Pull Ups