21 Oct 09
Wednesday
Shoulder Press (use 90% of your max to calculate the percentages below)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete

Alternating the two movements below every minute on the minute for twenty minutes.
10 x Thruster 95lbs men/65lbs women
10 x Pull-ups

Example:
First minute: 10 Thrusters
Second minute: 10 Pullups
Third minute: 10 Thrusters
Fourth minute: 10 Pullups
etc...

How far can you get? Work for twenty minutes and post results to comments.

Finish with 10 minutes of stretching.