Monday - 08NOV2010

Rx
"Lumberjack 20"

20 Deadlifts (275/185 lbs)
Run 400m
20 KB swings (2/1.5pood)
Run 400m
20 Overhead Squats (115/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45/30lbs each)
Run 400m

scaling options
ADVANCED
15 Deadlifts (275/185lbs)
Run 400m
15 KB swings (2/1.5pood)
Run 400m
15 Overhead Squats (115/75lbs)
Run 400m
15 Burpees
Run 400m
15 Pullups (Chest to Bar)
Run 400m
15 Box jumps (24”)
Run 400m
15 DB Squat Cleans (45/30lbs each)
Run 400m

INTERMEDIATE
20 Deadlifts (185-205/135-155lbs)
Run 400m
20 KB swings (1.5/1pood)
Run 400m
20 Overhead Squats (85-95/55-65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (20”)
Run 400m
20 DB Squat Cleans (20-25lbs each)
Run 400m

BEGINNER
12 Deadlifts (45-55 lbs)
Run 200-400m
12 KB swings (15-20 lbs)
Run 200-400m
12 Overhead Squats (pvc-25lbs)
Run 200-400m
12 Burpees
Run200- 400m
12 Pullups (beginning or assisted okay)
Run 200-400m
12 Box jumps (12-15”)
Run 200-400m
12 DB Squat Cleans (10-15lbs each)
Run 200-400m