Neighborhood Ninja!

3/6/12

4 Mile Run: 33:14

OH Press:

- work up to 185 x 1

10 Minute, 1 arm DB clean and jerk:

- 120 total reps w/ 50lb DB

Pull ups, 50 in as few sets as possible (match each set w/ DB front squats)

- 12, 6, 5, 5, 5, 5, 5, 4, 3

DB Swings: 5 sets of 10 each arm w/ 50lb DB

DB Curls: 3 sets of 5 w/ 50lb DBs

3/5/12

Hang Power Cleans

- work up to 205 x 1

- failed at 225

5 Rounds For Time

- 135lb hang power clean x 5

- burpees x 10

TIME: 3:56

ABS