Press 1 x 5 – Heavy Singles day

Then Back Squat 1 x 20, add 2.5 to 5kg to last time, if this is your first time, try 50% of your heaviest squat or just the bar.

Then finish with a 7 minute AMRAP of:

10 Pull Ups

10 Box Jumps 24/20″

Throwback Thursday – 10 years ago today

December 5, 2003

Friday 031205


21-15-and 9 reps of:
Clean 135 pounds
Ring Dips

Post time to comments. Amend as needed and post results to comments. Cleaning a broomstick and doing “squatting chair dips” is the right interpretation of “Elizabeth” for some populations.


Enlarge image

Ryan Atkins

“How fast is fast?” Great forum – 7,000 posts on sprint training alone.